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By Elena Jamscek, PA-C

Lifestyle changes, per the American Heart Association/American College of Cardiology for NON-pharmacologic control of blood pressure includes…

  • Limit sodium to 2400 mg a day.  Do not add additional salt.
  • Read labels on prepackaged foods to estimate sodium intake.
  • Stop using tobacco products.
  • Limit alcohol consumption to 2 drinks per day for men, 1 for women.
  • Measure blood pressure daily at different times of day.  Make a log.  Show your physician this log.
    • The rules to measure blood pressure are to rest for 3 minutes before checking blood pressure, measure blood pressure when arm is at the height of the heart.
  • Exercise 3-4 times per week, 40 minutes per session.
  • Eat a diet rich with vegetables, fruits, and whole grains.
  • Limit red meat and sweets.

Other things that can help decrease blood pressure

  • Coconut water
  • Beet juice
  • Decreased caffeine
  • Increase intake of calcium and potassium rich foods
  • Dark chocolate in moderation
  • Eat more berries

Remember to keep a regular check on your blood pressure and know your numbers. In case you need our help in doing so, you don’t need an appointment…we take walk-ins and are here Monday through Friday from 8 am to 8 pm.