Treating high blood pressure with lifestyle and diet changes

Some 5.5 million Canadians have high blood pressure, but only about 58 percent of them know it. This is unfortunate, because this virtually symptomless — but potentially dangerous — condition is easy to treat with the right lifestyle choices. As a general rule, many experts say if your blood pressure is in the range of 140 to 159 mm Hg systolic or 90 to 99 mm Hg diastolic and it hasn't responded to changes in your lifestyle after six months to a year, you'll need to start taking medication. If you're able to control your blood pressure very well for a few years, weaving lifestyle changes into your daily routine, you might get the green light from your doctor to lower your drug dose or even stop taking the drugs completely. Here are some lifestyle changes you can make that may help your chances of lowering your blood pressure.

For anyone with mild hypertension, the most powerful thing you can do to naturally lower your blood pressure is to follow the DASH diet and slash your dietary sodium.

• There’s a 50 percent chance that you have the type of hypertension that is salt-sensitive, and the more sodium you take in (through table salt and foods high in sodium), the higher your blood pressure will be.
• Indeed, anyone with hypertension can probably benefit from keeping their sodium intake below 2,400 milligrams daily.

Also, eat lots of foods high in potassium.

• A large part of the DASH diet success is thought to be its inclusion of many high-potassium foods (such as bananas); potassium helps to lower blood pressure by relaxing the arteries.

In addition to diet, you also need to get a handle on reducing your stress.

• Even mild tension or anger can raise your blood pressure by triggering the release of hormones that constrict blood vessels.
• Stress also sometimes accompanies depression and anxiety, conditions that can more than double your risk for hypertension.
• The best ways to de-stress are obviously different for everyone: it’s important to find what works for you and stick with it. Today many people are relaxing by doing yoga or tai chi. Studies have found that these age-old Asian exercises lower blood pressure almost as much as moderate-intensity exercise.

Indeed, whether you do tai chi or ride a bike, getting regular exercise is an essential part of any blood pressure reduction program.

• When you exercise vigorously, it not only increases the feel-good hormones known as endorphins but also lowers stress, anxiety and depression naturally.
• By getting your blood flowing, you help keep your vessels flexible and less prone to narrowing, which is important in keeping blood pressure down.
• Be sure to opt for aerobic exercises that get your large muscles moving — brisk walking, swimming, bicycling — over strength training (weightlifting), which can temporarily but dramatically increase blood pressure. And exercise for at least 30 minutes no fewer than three times a week. I
• f you're concerned that exercise will raise your blood pressure more than a safe 20 percent, check it periodically with a monitor.
• Coupled with a reasonable diet, aerobic exercise will also help you to lose extra weight, a good move for your health. Being just slightly overweight doubles the risk that you'll have high blood pressure compared to people of normal weight.
• Also, be aware that processed diet shakes and snacks often load up on salt to compensate for reduced fat and sugar.

Other smart moves include getting plenty of sleep (insufficient sleep speeds up your heart, sometimes raising blood pressure) and limiting alcohol and caffeine. More than one or two alcoholic drinks or 1.25 litres (five cups) of coffee a day can raise blood pressure too.