Blood pressure naturally rises as we age, and if it gets too high it can trigger a stroke. According to the NCBI, as much as 50% of Americans over the age of 50 could suffer from hypertension. So many middle-aged and older adults are concerned about their blood pressure and ways to lower it. Medication works but can have side effects. If you need medication to lower your blood pressure, by all means, take it. But there are things you can do to lower it, reduce the dosage, and minimize side effects. In this article, we continue our series on blood pressure. Learn how to salt and fat contributes to high blood pressure, ways to lower it, and the best home-monitoring devices to help you stay on track.
How Fat and Salt Cause High Blood Pressure
Foods high in saturated fats cause high blood pressure because they harden arteries. Arteries narrow with deposits of fat, and it takes more energy from the heart to push the blood through your body. It works like pinching off a garden hose. The smaller you make the space for the water to go through, the higher the pressure at that point. The same thing happens in arteries that get blocked by fat deposits. Pressure builds and less oxygen-rich blood gets circulated through the body. A stroke occurs because the cells don’t get enough oxygen.
Salt can cause high blood pressure but in a different way. When there is too much salt in the blood, the salt draws more water into the blood. This increases the volume of blood in your arteries and blood pressure goes up.
3 Things You Can Do to Control It
Change Your Diet
Changing your diet is one way you can control your blood pressure. Foods that lower blood pressure include:
These foods eliminate water from the blood, discourage the clots that cause heart attacks and strokes and helps heart muscle beat calmly. These foods have a higher level of potassium and it’s best to use these foods in combination for best results. According to an article recently published in the Guardian, diets rich in tea, berries, and apples could lower blood pressure. That’s because they contain flavan 3-oils which are naturally occurring compounds with a lower risk factor for cardiovascular disease.
Get More Exercise
Alcohol can affect blood pressure in a variety of ways. Not only does it contribute to unwanted weight gain, but heavy drinkers, defined by consuming 3 or more drinks per day, can experience long term increases in blood pressure. The Mayo Clinic recommends limiting alcohol consumption to 2 or less drinks per day for men under the age of 65 and 1 drink per day for men 65+ and women on any age will help lower blood pressure. Additionally, alcohol can interfere with the effectiveness of blood pressure medication, thereby making it less effective when it’s needed the most.
Cut Back on the Booze
Alcohol can affect blood pressure in a variety of ways. Not only does it contribute to unwanted weight gain, but heavy drinkers, defined by consuming 3 or more drinks per day, can experience long term increases in blood pressure. The Mayo Clinic recommends limiting alcohol consumption to 2 or less drinks per day for men under the age of 65 and 1 drink per day for men 65+ and women on any age will help lower blood pressure. Additionally, alcohol can interfere with the effectiveness of blood pressure medication, thereby making it less effective when it’s needed the most.
Self-Monitoring Can Help You Stay on Track
High blood pressure is called the silent killer because you can’t see or feel its effects. There is no pain or symptoms of the condition. That’s why self-monitoring can be an effective way to help you make healthy choices every day. Daily self-monitoring can also provide positive reinforcement of the work you do to control your blood pressure. A blood pressure monitor can be used at home and cost between $20 to $200. Here are some good blood pressure monitors for $50 or less according to Consumer Reports, October 2020.
| Blood Pressure Monitor | Price | Benefits |
| Omron Silver PB5250 | $50.00 | Helpful features, easy to use |
| A and D Medical UA67F | $45.00 | Stores multiple user profiles |
| Equate 4000 | $29.00 | Displays average of last 3 measures |
I know it seems like we always say people can control their medical conditions through diet, exercise, and lifestyle choices. In some cases, that’s true. In other cases, it is not. When your condition requires a medical solution please follow your doctor’s treatment protocol. High blood pressure is one condition where diet and exercise can help control it at best, and help lower your dependency on prescription medications at the least. Watch your diet and waistline. Get regular, vigorous exercise. Cut back on salt and fat. It might be easier not to do either, but it’s better to suffer the pain of discipline today than the pain of regret later. For more information on blood pressure or any health and wellness-related topic, visit our website. There you can start a live chat or check out any of our services or line of quality CBD products. Stay well. . . naturally.