Move & Stretch that heart muscle

Do aerobic exercise 30 to 60 minutes a day three to five days a week. Exercise strengthens the heart and blood vessels.

Get a doctor’s approval for exercise such as weightlifting which can raise blood pressure.

Watch the sodium

Research on very low sodium diets shows mixed results. The best advice is to limit processed food with excess salt, sugar and additives.

Eat less of the “Salty Six”:

• Bread and rolls
• Cold cuts and cured meats
• Pizza
• Fried or canned poultry
• Canned soup
• Fast food sandwiches

When cooking with less salt, try experimenting with herbs, spices, and citrus juices to flavor your food.

When eating out, ask for your food to be cooked without added salt.  Your daily sodium intake should not exceed 2,000 mg daily.

Eat high nitric oxide (NO) producing foods

Nitric Oxide is a natural compound that signals the arteries to expand and relax. Eating high NO foods can help reduce blood pressure.

Great choices include:

Eat more fresh fruit and vegetables in general

Fruits and vegetables contain important minerals that help keep blood pressure low such as potassium, calcium, and magnesium. They also contain vitamin C, which some studies have shown to reduce high blood pressure.

You should aim to eat:

4 servings daily of 1 cup raw leafy vegetables or ½ cup raw or cooked vegetables.

2 servings daily of 1 medium piece of fruit, ¼ cup of dried fruit, or ½ cup fresh, frozen or canned fruit.

Focus on Fiber

When you eat grains, choose whole grains such as brown rice, whole grain cereals, or quinoa.

Eat plant-based proteins

Increase legumes, nuts and seeds and move away from having meat or dairy as the focus of the meal.

Limit saturated (animal) fats and trans/hydrogenated fats

Butter, cheese and cream contain saturated fats. Margarine, commercial baked goods and many processed foods contain trans and hydrogenated fats. Both contribute to hardening arteries which raises blood pressure. Limit lean meats to 6 ounces daily, portions should not exceed 3 ounces (around the size of a deck of cards).

Rethink your Drink

Drink milk instead of soda or other sweetened beverages with meals for calcium. If using milk alternatives, check nutrition facts to ensure the product is calcium fortified

Watch the caffeine and alcohol

Keep caffeine to less than 200 mg/day (one eight-ounce cup coffee = 150 – 200 mg caffeine). Alcohol can increase blood pressure. Limit daily intake to less than one (women) or two (men) drinks per day.

Relax

Try to spend 30 minutes a day relaxing with yoga or meditation; listen to calming music; read a good book or take a warm bath (but don’t linger in a hot bath or sauna).

Check your medications and supplements

Ask your doctor about medications such as nasal sprays, non-steroidal anti-inflammatory drugs (NSAIDS), and supplements such as guarana, kola nut, yerba mate, ginseng, and licorice root — these all can increase blood pressure.

Remember, there are things you can control and things that you can’t that affect our health.  Every one of the behaviors we shared here is something you can do to protect your heart health starting today. Talk to your Doctor if you have questions and to learn more about your heart health and risks.