High blood pressure- lifestyle change

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foothillsconcret
foothillsconcret Posts: 1 Member
in Getting Started
Hi everyone, I’m new to this community, just trying to get some advice. I’m looking for some advice on getting my blood pressure under control with lifestyle changes. I have set my daily sodium to 1300mg. Im working with my dr, just had my yearly last week and discovered this wee monster. Any advice from peers on here would be great. I’m not a pill popper, so I’m serious about getting this right.
Thanks

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  • lemurcat2
    lemurcat2 Posts: 7,885 Member
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    DASH is often recommended for high blood pressure. We have a thread here, although people are doing it more or less strictly and for different reasons. Nice group: https://community.myfitnesspal.com/en/discussion/10720748/dash-diet-thread
  • AustinRuadhain
    AustinRuadhain Posts: 2,593 Member
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    As you work with your doctor on this and explore lifestyle changes, you might take a look at what NutritionFacts.org has to say:
    https://nutritionfacts.org/video/how-to-prevent-high-blood-pressure-with-diet/
    More on this topic: https://nutritionfacts.org/?s=blood+pressure

    NutritionFacts is a nonprofit run by Dr. Michael Greger, author of How Not to Die. He stays up-to-date on research and shares short items in lay terms about the research and if/how you might apply it.

    As okalbecca notes, you'll want to stay in contact with your doctor regarding any changes you make, get tested regularly to make sure dosages stay appropriate if your numbers change, etc.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
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    Lowering your insulin levels through diet may help somewhat.

    Insulin controls water and sodium retention - you retain more when you have more circulating insulin. To lower insulin levels, the most effective thing to do is lower carbohydrate consumption, especially refined and processed carbs and sugars. Starchy root vegetables too. To a lesser degree, proteins will also raise insulin but it does not cause the same spike that carbs do.

    People who lower their carbs quite a bit commonly lose 2-8 lbs of water weight in the first few weeks. My mother uses lower carb (under 100g of carbs a day) to help manage the swelling and higher BP from her congestive heart failure, along with medications. Good luck.

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