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.