At my last few appointments my blood pressure has been a bit high. Then my bloodwork showed high cholesterol. I dont eat fatty foods very often but I’ve been gaining weight. The doctor mentioned that since women retain water weight it can cause high blood pressure. What are some ways to lower this? I eat well and exercise already.
Hi Mama-of-two,
Yes, high cholesterol can cause atherosclerosis (hardening of the arteries) which can compound issues with high blood pressure.
Here are 9 steps to lower blood pressure:
1. Put out the cigarette.
There is a significant blood pressure rise with every cigarette you smoke.
2. Pour out the liquor.
More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.
3. Get off the couch.
Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!
4. Reduce stress.
Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.
5. Change fats in your diet.
Reduce saturated fat intake by replacing saturated fats with unsaturated fats.
6. Use fatty acids.
Include omega 3 fatty acids in your diet everyday.
7. Cut back on salt.
Read food labels to limit sodium intake to 2300 milligrams per day.
8. Increase fiber intake.
A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily.
9. Know your minerals.
Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure – http://www.lisanelsonrd.com/naturalwaystolowerbloodpressure.html