Diet:
One of the most impactful ways to improve your blood pressure and overall health is to modify your eating habits. Consuming a diet rich in fruits, vegetables, whole grains, and low fat dairy and meat products can bring your BP down by upto 11 mmHg. It is recommended to have 4-5 servings of vegetables, 4-5 servings of fruit, 7-8 servings of whole grains, 2-3 servings of low fat dairy, 2 servings of lean meat, poultry or fish, and 2-3 servings of healthy fats (avoiding cholestrol, saturated and trans fats). See attached links for details on the Dash diet and sample menus
DASH Diet | Heart and Stroke Foundation
DASH diet: Sample menus - Mayo Clinic
Reduced Sodium (salt) intake:
Optimal goal is less than 1500 mg of sodium daily, but aiming to at least stay under 2000mg. This applies to ALL sodium consumed in a day, not just the amount of salt added to food, so it is important to check nutrutional information for all food and drink items. You can expect a reduction of upto 5mmHg from this.
Increased Potassium Intake:
Aim for 3500-5000 mg/day, preferably acquired through diet. Caution should be taken if you are at risk for hyperkalemia (ie certain medications or conditions, discuss with your healthcare provider if unsure). Foods high in potassium include dried fruits, bananas, orange juice, beans, cooked spinach, and whole grains. You can expect upto 4mmHg reduction in BP.
Excercise:
Excercise reduces your risk for many health conditions. Aim for 30-60 min of moderate intensity excercise per day, and total 150 min per week. This can lead to a reduction of upto 8mmHg.
Reduced Alcohol Consumption:
Limit your alcohol intake to less than 2 drinks per week. This can reduce your BP by upto 4mmHg.
Weight Loss:
This ties into all of the strategies mentioned above. Maintaining a healthy weight is vital in ensuring you reduce your risk of many metabolic and cardiovascular conditions. A 1kg reduction in weight can potentially translate into a 1mmHg reduction in BP.
If you have any questions regarding your BP medications or anything relating to your cardiovascular health, do not hesitate to contact one of our pharmacists!
