December is Blood Pressure Awareness Month
by Phillips Clinic on 11/30/24
According to the American
Academy of Anti-Aging Medicine
"Vanderbilt University School of Medicine (Tennessee, USA) researchers report that an increased intake in minerals such as potassium, magnesium and calcium may reduce the risk of high blood pressure and decrease blood pressure in people with hypertension. A high intake of these minerals in the diet may also reduce the risk of coronary heart disease and stroke.
According to the study, if Americans were able to increase their potassium intake, the number of adults with known hypertension, with blood pressure levels higher than 140/90, might decrease their blood pressure by more than 10% and increase life expectancy.
Similar studies show that diets high in magnesium (at least 500 to 1,000 mg/d) and calcium (more than 800 mg/d) may also be associated with both a decrease in blood pressure and risk of developing hypertension.
Foods High In These Minerals
Include:
Vegetables: broccoli, bok choy, spinach, beet greens, turnip greens, okra, artichoke, potatoes, carrot juice, and sweet potatoes.
Legumes: black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans
Dairy: cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, and yogurt
Other Ways to Help Control
Blood Pressure
Avoid high-sodium foods, such as:
Cold cuts and cured meats
Pizza
Canned Soups
Chips, Salted Nuts
The CDC recommends a diet that is:
High in fresh fruits and vegetables; heart-healthy fish, such as salmon, herring and tuna; whole-grain bread, cereal and pasta; nuts, seeds and legumes; lean meat and poultry with skin removed. Bake, broil or grill seafood and meats.
Exercise
Exercise can help lower blood pressure, reduce risk for chronic diseases, improve balance and coordination, help reduce weight—all contribute to slow the aging process.
A recommended way to start:
A brisk 10-minute walk three times a day, five days a week.
Then aim for 150 minutes (2 1/2 hours) of moderate exercise a week or 75 minutes of vigorous exercise weekly.
Include strength training exercises at least twice a week.
Don’t Smoke
Smoking not only increases blood pressure, it also affects your appearance. Smoking decreases blood supply that keeps skin looking young and healthy, affects gum health and can increase tooth loss.
