High blood pressure, also known as hypertension, is a prevalent medical condition in which people experience elevated blood pressure levels. High blood pressure itself is extremely dangerous because it may not cause any symptoms directly, but it is a major risk factor for some of the leading causes of death in the US – namely, heart disease and stroke.
Healthy Diet
Your diet is one of the most significant contributors to blood pressure. While many adjustments can be made to one’s diet to decrease blood pressure, one of the most impactful is incorporating more protein. A 2014 study showed that people who ate more protein had a lower risk of high blood pressure, averaging a 40% lower risk for those consuming approximately 100 grams of protein per day. Those who added regular fiber also had up to a 60% reduction in risk.
The DASH (Dietary Approaches to Stop Hypertension) diet has also been proven as an effective way to lower blood pressure. This eating plan emphasizes a balanced diet of whole grains, vegetables, fruits, and low-fat dairy products to decrease blood pressure by up to 11 mm HG. You can learn more about the DASH diet here.
Healthy Weight
If you are overweight or obese, losing a few pounds can make a drastic difference in your blood pressure levels. According to the National Heart, Lung, and Blood Institute, losing just 5 pounds can reduce your blood pressure by several mm Hg on both diastolic and systolic numbers. Additionally, maintaining a healthy weight once it is reached will help control your blood pressure in the future.