Blood pressure is a measure of the amount of force produced when blood pushes against the walls of the heart. High blood pressure occurs when this force produced is too high. It has been labelled a “silent killer” as it typically remains asymptomatic until it has developed into a serious condition such as heart disease or stroke.
High blood pressure is most often diagnosed during routine check-ups with a healthcare provider, and management can involve a long course of medications. However, there are lifestyle changes that can be made to help lower blood pressure, these include:
Weight management/loss: Research has shown that there is a strong correlation between increases in weight and increases in blood pressure, as data gathered has proven that every kilogram (2.2 lbs) lost amounts to a 1 mmHg reduction in blood pressure. There is also correlation between waist circumference and blood pressure as individuals with a waist circumference of larger than 40 inches/102 cm in men, and 35 inches/89 cm in women have higher risks of developing high blood pressure.
Dietary changes: Individuals with high blood pressure are recommended to follow the Dietary Approaches to Stop Hypertension (DASH) diet. This includes a focus on eating fruits such as blue berries, raspberries, strawberries, non-starch vegetables (artichokes, mushrooms, and spinach) and low-fat dairy foods (to boost potassium levels), while vastly reducing the intake of refined carbohydrates, sugar, fat, cholesterol, salt and processed foods, as they are usually responsible for a large amount of salt in the diet.
Physical activity: Studies have shown that partaking in consistent moderate aerobic exercise such as walking for about 150 minutes every week can result in a 5 – 8 mmHg reduction in blood pressure in individuals suffering from high blood pressure.
Finally, almost half of the U.S. population is affected by high blood pressures. Having high blood pressure might put you at greater risk for severe illness and death with COVID-19.
I suggest that you measure your blood pressure at home twice daily for 3 days, so that if you become symptomatic from covid or other disorders you have a better idea what your normal ranges are and to notify your provider when your range changes.
Speak with your provider to determine what type of blood pressure change requires a clinic or hospital visit.
Ranges that you should become familiar with:
Under 130/80 mmHg is normal.
130-139/OR diastolic between 80 and 89 mmHg indicates Stage 1 hypertension.
140/90 mmHg or higher indicates Stage 2 hypertension.
180/120 mmHg or higher indicates requires emergency care.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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