Blood Pressure: Manage It

Blood Pressure: Manage It

A person with high blood pressure has a higher chance of dementia and, in rare situations, kidney disease. 80% of persons with type 2 diabetes also have high blood pressure, which increases their risk of cardiovascular disease. High blood pressure is also a result of sleep apnea. In order to wake up feeling rested, address your sleep troubles.

Healthy lifestyle practices over time can prevent high blood pressure. Obesity or being overweight is the main cause of the high blood pressure that so many adults experience. Even a small weight loss of 10 pounds or 10% of body weight can have a big impact on blood pressure.

Weight Loss.

Losing weight takes intentional determination with focus on physical activity and what you eat. Overall, losing weight is central to good health.

• Physical activity: Aerobic activity and strength building support weight loss, but also improve blood pressure. The recommendation is 150 minutes per week of moderately intense activity. If you have physical limitations, do as much as you are comfortably able to do. Build up your fitness level over time. Check with your doctor.
• Healthy Eating: 
• The "DASH" diet, which stands for "Dietary Approaches to Stop Hypertension," is a good option for a general eating strategy. Consume foods that are high in fruits, vegetables, and low-fat dairy products and low in saturated fat, total fat, and cholesterol. The DASH eating plan features modest intakes of fats, red meat, sweets, and sugar-sweetened beverages while including whole grains, poultry, fish, and nuts. Along with being high in protein and fiber, it is also rich in potassium, calcium, and magnesium. Because it emphasizes fresh, unprocessed foods, the DASH diet plan has a minimal salt intake. High blood pressure can be exacerbated by salt from processed foods. Keep your salt shaker hidden and season your food without salt. Examine labels. Consult a trained dietitian or nutritionist for assistance in creating your new eating regimen. 
• Alcohol: Alcohol increases blood pressure as well as contributes to total daily calories. If you do drink, men should have no more than two alcoholic beverages per day and women only one or less.

Home Blood Pressure Monitoring.

Consider home monitoring as this helps your doctor and you make decisions about managing your blood pressure. For information about accurate home monitoring go to the American Heart Association. Resource:  

Medication.

Research shows that only 25% of people fill their first-time blood pressure prescription but may not always take it if they do fill the prescription. There are many reasons for this so discuss barriers and challenges with your doctor or pharmacist. Pharmacists are easy-to-access experts located in your community pharmacy and are only too happy to share what they know with sound advice.

Smoking.

If you do, STOP.

You have control over your health. Making healthy living a priority.

Recipe Tip

Summer means salad on the menu. Salads are quick ways to create healthy meals with easily available fresh ingredients.  This basic salad allows culinary creativity without much planning. Keep quinoa, canned chickpeas, and the dressing ingredients as pantry staples.

Chickpea Quinoa Salad with Balsamic Dressing

1 15-ounce can chickpeas, drained

1-1/2 cups cooked quinoa, cooled

1-1/2 cups small cherry tomatoes

1 cup of cucumber, cut in small chunks

1/2 cup diced red onion

Dressing: Combine 2 tbsp. olive oil, 2 tbsp balsamic vinegar, 1/2 tsp. salt, and 2 tsp. honey.

Combine salad ingredients and toss with dressing. Chill for 30 minutes. Serve on a bed of mixed spring greens. Garnish with feta cheese if desired.

Servings: 4       Calories: 215 calories/serving     Protein: 3 g.     Carbohydrate: 35 g.    Fat: 7 g.

https://www.tiktok.com/@zeeshi8500/video/7165909189875862810?is_from_webapp=1&sender_device=pc&web_id=7181673385243051521