Vancouver Island Health Clinic Endorses Lifestyle Changes to Control High Blood Pressure

If you’ve been diagnosed with high blood pressure you might be worried about taking medication to bring your numbers down; our Vancouver island health clinic endorses lifestyle changes to control high blood pressure.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Lifestyle Changes to Control High Blood Pressure

Here are some lifestyle changes you can make to lower your blood pressure and keep it down.

• Make sure your blood pressure is under 140/90mm Hg. If your systolic pressure (the top number) is over 140, ask you doctor what you can do to lower it.

• Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.

• Aim for a healthy weight. If you are overweight, carrying this extra weight increases your risk of high blood pressure.

• Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10 minute segments.

• Choose foods low in salt and sodium. Most Canadians should consume no more than 2.4 grams of sodium a day. That’s about one teaspoon of table salt a day. For someone with high blood pressure, your doctor may advise less.

• Read nutrition labels. Almost all packaged foods contain sodium. Every time you prepare or eat a packaged food, know how much sodium is in one serving. Keep a sodium diary. You may be surprised at how much sodium you consume each day.

• Use spices and herbs instead of salt to season the food you prepare at home.

• Eat more fruits, vegetables, grains, and low-fat dairy foods.

• Make sure that you incorporate a small amount of “down time” each and every day.

Not only does our Vancouver island health clinic endorse lifestyle changes to control high blood press, but also encourages patient to incorporate massage and acupuncture as part of their new healthy lifestyles.