Eating more fruits, vegetables and grains increases your intake of important minerals such as calcium and potassium, not to mention vitamins and fiber. One study found that volunteers consuming a diet high in these foods and low in fats (such as the diets created
by our on-staff nutritionist) reduced systolic blood pressure by four points, and diastolic by three points. This small but significant reduction was accomplished with diet alone. Add exercise, stress management and weight loss for people who are overweight, and blood pressure reductions often improve much more.
Eating well and exercising regularly are the cornerstone.
Deprivation programs are out! Don't focus on weight loss; focus on a healthy lifestyle. A little weight loss may occur by cutting down on "junk food," eating more fruits, vegetables and grains, and increasing physical activity. Even a relatively small loss, such as 5 to 10 pounds, can reduce blood pressure. The most important goal is the development of healthful habits that stay with you for a lifetime, so that the weight stays off. Weight cycling (repeatedly losing and regaining weight) may raise your blood pressure and be harmful to your health.
Reducing stress is another lifelong task. Take a stress management workshop, develop your sense of humor and read some good books. Develop coping techniques that increase your resistance to stress related illness. And don't forget the importance of exercise for stress reduction.
Limiting your alcohol and caffeine intake will make a profound difference in your health. You should strive to drink alcohol and caffeine in moderation, if at all.