Lifestyle Changes To Lower High Blood Pressure

Healthy lifestyle changes are an important first step for lowering blood pressure. Current guidelines recommend that people should:

* Exercise at least 30 minutes a day
* Maintain normal weight
* Reduce salt intake
* Increase potassium intake
* Limit alcohol consumption
* Consume a diet rich in fruits, vegetables, and low-fat dairy products while reducing total and saturated fat intake.

(The DASH diet is one way of achieving such a dietary plan.)

DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) is proving to help lower blood pressure. Results are sometimes seen within a few weeks. Restricting sodium improves results.
The diet appears to have antioxidant effects and may help lower LDL cholesterol levels, although beneficial HDL levels also decline.
This diet not only is rich in important nutrients and fiber but also includes foods that contain far more electrolytes, potassium, calcium, and magnesium, than are found in the average American diet.
A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension (DASH).
Dietary recommendations:

* Reduce saturated fat (but include calcium-rich dairy products that are non- or low-fat).
* When choosing fats, select monounsaturated oils, such as olive or canola oils.
* Choose whole grains over white flour or pasta products.
* Choose fresh fruits and vegetables every day. In one study, people who increased their intake of fruits and vegetables experienced a drop in blood pressure after 6 months. Many of these foods are rich in potassium, fiber, or both, possibly helping lower blood pressure.
* Include nuts, seeds, or legumes (dried beans or peas) daily.
* Choose modest amounts of protein (preferably fish, poultry, or soy products).

Slight changes to the DASH diet might help further lower high blood pressure, as well as improve cholesterol and lipid levels. Replacing some carbohydrates in the DASH diet with more protein (from plant sources) or monounsaturated fats may help further reduce heart disease risk factors.

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