Reducing sodium intake is the first step in tackling elevated blood pressure, but it’s not just cutting back on salt that makes a difference.
It takes several lifestyle changes to see long-term results, involving diet, exercise and sleep.
Dietitian Courtney Kassis recently discussed her top strategies after helping a client improve their reading through targeted lifestyle changes. This includes the addition of non-starchy veggies, low-glycemic fruits, nuts and seeds to the diet.
She told her TikTok followers: “My client just took his blood pressure from 151/80 to 123/62, in just one month after our first appointment.
Courtney recommends a diet heavy on whole foods
GETTY / TIKTOK
Dietary adjustments alone "can improve numbers within weeks", she claimed. “Number one is to limit processed foods and added sugars.
"Insulin resistance and overall inflammation are very closely tied to elevated blood pressure.
“Limit foods like sugar drinks and refined carbohydrates that cause significant blood sugar spikes and ultra-processed foods with inflammatory ingredients that can also drive elevated insulin levels and inflammation.”
While cutting out problematic foods will make a difference, it’s ideal to enhance results with the addition of healthy foods.
Courtney advised: “Eat more whole-foods often, like non-starchy veggies, low-glycemic fruits, nuts and seeds as they will provide the nutrients that are important to regulate blood pressure like potassium, magnesium and fibre.
“When it comes to salt, swap your table salt for sea salt which contains essential minerals for blood pressure control. Sea salt in moderation can provide these essential minerals.
“The goal here is balancing blood sugar and insulin levels, keeping inflammation low, and focussing on whole real foods to improve your blood pressure.”
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Individuals with hypertension may wonder if they should take medication to treat it.
Medical experts at Mayo Clinic noted: "Lifestyle changes play a vital role in treating high blood pressure.
"Controlling blood pressure with a healthy lifestyle might prevent, delay or lessen the need for medicine."
Losing weight, exercising regularly, limiting alcohol and not smoking are equally crucial.
