by Sandy Lutrin, ND
Blood pressure is the measurement of the forces exerted upon the blood vessel walls by blood as it is pumped through the arteries. The systolic pressure (the top number) is the pressure in your arteries when your heart beats (contracts). The diastolic pressure (bottom number) is the pressure between beats (contractions). Although a BP of 120/80 is deemed normal, a BP goal of 115/75 is now considered optimal according to new NIH guidelines released last year.
Modifiable risk factors for elevated blood pressure include high sodium intake, low potassium intake, low activity, poor dietary habits, stress, smoking, too much alcohol, and diabetes and insulin resistance.
What is a person to do? If you suffer from high blood pressure, or are at higher risk, you can maintain a healthy blood pressure by:
- Limiting your intake of salt to 1 teaspoon daily
- Eating potassium-rich foods such as avocado, spinach, sweet potato, bananas, and whole beans.
- Increasing your physical activity, such as walking briskly for 30 minutes daily.
- Maintaining a healthy weight. A BMI between 18.5 and 24.9 carries the lowest risks for hypertension.
- Managing stress with healthy coping mechanisms such as meditation, mindfulness, yoga.
- Not smoking and limiting alcohol consumption.
Some nutritional supplements that support cardiovascular health are CoQ10, Essential Fatty Acids, Magnesium, B Vitamins, and Vitamin D. There are also a number of herbs that can have a positive effect on blood pressure, including hawthorne and dandelion leaf. We have a number of formulas in our office that utilize these nutrients and herbs, among others.
Do you suffer from hypertension? When did you last have your blood pressure checked? I will be offering complementary, drop-in blood pressure checks on Mondays between 2-3 pm, or you can call or e-mail the office to schedule a complimentary BP check on other days or to schedule an appointment to discuss managing your blood pressure naturally.