Q. Glen, I had a stroke in March of this year due to high blood pressure. Is there any way to lower blood pressure without prescription drugs?"
A. The short answer to your question is yes – many studies have shown that adopting a healthy lifestyle can lower blood pressure. However, a history of stroke — or heart disease or diagnosed hypertension (140/90 mmHg or higher) — means you may need to take medications in conjunction with modifying your lifestyle to achieve a healthy blood-pressure level.
Here are some heart-smart strategies to incorporate into your life:
- Watch your weight. Shed pounds if you are overweight, and maintain your weight if it is already normal. To determine if you're at your ideal weight, use Everyday Health's BMI calculator.
- Get moving. Try to do 30 minutes of moderate-intensity physical activity, such as brisk walking, on most days of the week — and preferably every day. (But always speak with your physician prior to starting any exercise program.)
- Follow a healthy eating plan. Consume a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, and decrease your intake of total and saturated fats.
- Reduce your dietary sodium intake to less than 2,300 mg (or less than one teaspoon of salt) per day. Try substituting salt with other seasonings, such as pepper, garlic, and vinegar.
- Watch what you drink. For men, limit your alcohol consumption to two drinks or less per day. Women should keep it to one drink or less per day. A drink is equal to 12 ounces of beer, five ounces of wine, and 1.5 ounces of 80-proof liquor.
- If you smoke, quit and avoid exposure to secondhand smoke.
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !
My mission is to provide you with "Trusted Advice for a Healthier Life."
Yours in good health