Lifestyle changes can help you control and prevent high blood pressure, even if you’re taking blood pressure medication. Here’s what you can do:
Eat Healthy Foods
Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and total fat. RediCare implements the DASH diet in Blood Pressure Reduction and Monitored Weight Loss Program. We monitor our patient every day to ensure you are adhering and correctly implementing it.
Decrease Salt in your Diet
A lower sodium level 1,500 milligrams (mg) a day — is appropriate for people 51 years of age or older.
Otherwise, healthy people can aim for 2,300 mg a day or less. While you can reduce the amount of salt you eat by putting down the saltshaker, you should also pay attention to the amount of salt that’s in the processed foods you eat, such as canned soups or frozen dinners. We track this in the RediCare Blood Pressure Reduction and Monitored Weight Loss Program
Maintain a Healthy Weight
If you’re overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure. We see the direct results of this at RediCare, we are seeing systolic blood pressure reduce by c. 18% when patients reduce their body weight by 10%. We see Diastolic pressure reduce by 14.4% on the RediCare Intervention over 8-12 weeks.
Increase Physical Activity
Regular physical activity can help lower your blood pressure and keep your weight under control. At RediCare we want to see at least 10,000 steps taken each day by participant on our Blood Pressure Program.
Even if you’re healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. In the RediCare Blood Pressure Reduction and Monitored Weight Loss Program we track the amount of unit of alcohol you take each week, this give you an insight into your total consumption.