Bellevue Nutrition & Behavioral Tips to Reduce High Blood Pressure

The new high blood pressure guidelines released last year: 130 - 139/80 – 89 = Stage 1 Hypertension, determines that nearly one-half of all Americans have hypertension! The importance of that cannot be understated, as hypertension leads to serious health issues ~ heart disease, stroke, kidney disease, and high cholesterol.

Most hypertension can be managed with simple lifestyle changes, such as adding exercise (both cardio and resistance training), drinking plenty of water, and keeping sodium intake below 1,500 mg a day. New blood pressure guidelines, called the DASH diet, (dietary approach to lowering hypertension) suggest that in addition to lower sodium intake it is wise to also lower fats (saturated and total fat) and alcohol intake; and include more fruits, veggies, whole grains and low-fat dairy products in your diet.

Research has more recently uncovered some new behavioral and dietary components that can reduce hypertension without drugs:

  • Fiber
  • Protein
  • Coffee
  • Probiotics
  • Meditation
  • Guided Breathing
  • Yoga
  • Green Tea
  • Garlic
  • Dark Chocolate
  • Fish Oil
  • Flaxseed

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