Lifestyle Support for Hypertension (High Blood Pressure)

What is hypertension (high blood pressure)?

Blood pressure is the force of blood pushing against the artery walls. In a blood pressure reading, the top number (systolic) represents the force of blood through your blood vessels (arteries) during your heartbeat; the bottom number (diastolic) represents the force of blood through your blood vessels in between heartbeats while the heart is resting. Normal blood pressure is 119/79 or lower. When you have high blood pressure, your heart works too hard and the walls of your arteries can harden. Systolic blood pressure tends to increase with age while diastolic blood pressure may decrease with age and it is normal for blood pressure to rise with changes in activity or emotional state. High blood pressure is called the silent killer--it typically has no symptoms or warning signs, but it can easily be controlled through lifestyle changes.

What can increase your risk of hypertension?

Behavioral/lifestyle risk factors (things you can change)

  • Being overweight or obese

  • High sodium diet without adequate potassium

  • Excessive alcohol consumption

  • Smoking

  • Stress

  • Lack of physical activity

  • Birth control pill use

  • Exposure to heavy metals

Hereditary and disease risk factors

  • Family history

  • Age over 55

  • Diabetes

  • Kidney disease

  • Sleep apnea

  • Adrenal and thyroid disorders

  • Pregnancy

If left untreated, gestational diabetes can lead to:

  • Heart disease

  • Kidney disease

  • Stroke

  • Blindness

  • Impotence

  • Dementia

Nutrition Support

Eat more:

  • Whole, unprocessed foods and grains

  • Fruit

  • Vegetables (especially beets, celery, garlic, green leafy vegetables and onions)

  • Fibrous foods

  • Nuts (walnuts) and seeds (flax)

  • Legumes and beans

Eat less:

  • Added salt

  • High-sodium processed foods

  • Full-fat dairy

  • Red and processed meats

  • Fried foods and fast food

  • Sugar

  • Saturated and trans fat

  • Eggs

  • Caffeinated beverages and soda

Essential vitamins and minerals (plant-based foods sources listed)

  • B12 – 2.4 micrograms/day (use supplement – choose sublingual)

  • C – 2,000 micrograms/day

  • D – 15 micrograms/day (use supplement – choose sublingual D3)

  • Potassium – 4,700 mg/day (top foods: white beans (adzuki, soy, lima, kidney, Great Northern, pinto), dark leafy greens (spinach, Swiss chard, kale, collards), baked potato, dried fruits (apricots, peaches, prunes, raisins), acorn squash, avocado, bananas

  • Calcium – 1,000-1,300 mg/day (top foods: tofu, turnip greens, kale, Chinese cabbage)

  • Magnesium – 400 mg/day (top foods: almonds, spinach, cashews, peanuts)

Relevant dietary theories

  • DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension and was created by the National Heart, Lung, and Blood Institute.

  • Pritikin Diet: Created by Nathan Pritikin and focuses on straight-from-nature foods.

Exercise

  • 30 minutes per day to include cardiovascular exercise, stretching and strength training

Stress reduction and relaxation

  • Yoga, Tai Chi, Qigong, mediation

Lifestyle

  • Avoid tobacco smoke and limit alcohol consumption. Being married lowers dips in overnight blood pressure readings.