An article published in the British Medical Journal (BMJ) has outlined the most important lifestyle modifications for reducing high blood pressure.
The article advises the following:
- Sodium reduction (optimal goal 1.5 g/day)
- Potassium supplementation (3.5 to 5.0 g/day) preferably by consumption of a potassium-rich diet unless contraindicated in the presence of chronic kidney disease or use of medication that reduces potassium excretion
- Dietary Approaches to Stop Hypertension (DASH) diet (eight to ten servings of fruit and vegetables daily, whole grains, low sodium, low-fat proteins)
- Waist circumference – 102 cm (40 inches) for men and 88 cm (35 inches) for women; weight loss to a BMI of about 25 kg/m²
- Increased physical activity: at least 30 minutes of moderate-intensity, dynamic aerobic exercise (walking, jogging, cycling, or swimming) five days per week to total 150 minutes per week, as tolerated or recommended by physician
- Limited alcohol consumption: No more than two standard drinks per day in hypertensive men; One standard drink per day in hypertensive women. Total weekly alcohol consumption should not exceed 14 standard drinks (140 g) for men and eight standard drinks (80 g) for women.
“Smoking cessation should always be encouraged as well, to promote general vascular health, though smoking cessation has not been associated with decreased blood pressure,” states the BMJ article.
The article does not rule out medication but advises engaging in a “three-month trial” of the above lifestyle changes first.
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