May being the national month of blood pressure education, this is the ideal time to think about health.
About half of American adults have high blood pressure, but only about 25% of them have it under control. Not diagnosed or Untreated high blood pressurealso known as hypertension, can put a person at a higher risk of heart attack,, strokeand other serious health problems.
Myorthwest spoke with the cardiologist of the Western Washington medical group, Dr. Thomas Richardson, Jr. about five lifestyle changes that can help you lower your blood pressure.
Start the day with exercise and a full breakfast
The best way to start the day is with the exercise and a healthy breakfast, according to Richardson. He encourages people to exercise in the morning because he found that it is more difficult for most people to move after work.
“You will feel better and will be more productive during the day, and if you do it regularly every day, it will lower your blood pressure,” he said.
As for breakfast, get rid of cereals, with bacon and eggs, recommends Richardson. Instead, try the oat flour to cook slowly with fruit.
“People tend to eat the same thing for breakfast every day,” he added. “So it’s an easy to decide, okay, that’s what I’m going to change.”
Passing in the afternoon and in the evening, Richardson said that people should be aware of the types of snacks they eat.
“Snacks are a great source of sodium, and especially when people are at work. They are dealing with stress, and if you have food around you, which is unhealthy, full of sodium, you will eat everything around you,” he shared. “So, if you get into the habit of every weekend, when shopping, making sure you get a lot of healthy snacks, you always go to the office with fruit, nuts, vegetables, healthy things you can eat.”
Richardson said that snack awareness will not only lower blood pressure, but could also improve overall health.
Make healthier food choices
By looking more at the diet, Richardson noted that the writing of red meat and foods processed in favor of a plant -based approach can also promote good health.
“The standard American diet comes from animal products, therefore beef, chicken, turkey, pork, eggs, dairy products, as well as processed foods, and all these things together will increase the blood pressure of a person,” he shared.
Most sodium people get from their diet come from processed foods and additional sodium that is put in this food. Thus, to reduce sodium intake, Richardson recommends moving in the direction of a plant -based diet.
“If someone goes to a whole food, which means no transformed food, a diet based on plants, it means eating vegetables, fruits, whole grains, legumes, nuts and seeds – no meat, no eggs, no dairy products – which can lower their blood pressure by around 12 billion mercury, which is the same effect as a complete dose of blood pressure,” he said.
Prioritize a good night’s sleep
Upon entering the night, the next habit that has an impact on blood pressure is sleep. Richardson said that spending less than six hours of sleep per night will increase blood pressure.
“Really, trying to get seven to nine hours of restful sleep every night will help lower blood pressure,” he shared. A good night’s rest also supports immune health, regulation of blood sugar, attention and mental and physical well-being.
Reduce alcohol and smoke
Another lifestyle change that Richardson recommends is to reduce alcohol and smoking.
“Generally, for heart disease or for overall health, the less alcohol you drink, the better,” he said. “If you drink alcohol, try to limit it to a drink per day, because more than that will tend to increase blood pressure. So try to avoid this and try to avoid smoking will reduce your risk.”
Have your blood pressure checked
Richardson said many Americans do not know that they have high blood pressure and only discover when they start to experience symptoms like headache, blurred vision or difficulty breathing. But if you are verified before it occurs, high blood pressure can be successfully managed to help you avoid serious problems later.
In the middle of the month of awareness of high blood pressure, these tips offer a strong starting point for a healthier lifestyle.
If you are in many stressHaving family history of high blood pressure, or I would like to be checked, the best place to start is with your primary care provider. Start today with Western Washington Medical Group Western team.
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