Heart Health: Supporting Healthy Blood Pressure

Maintaining healthy blood pressure is an important part of cardiovascular and overall health and can be an overlooked part of your doctor’s appointment. It can be common to go in for an appointment and have your blood pressure is taken, but there not be much of a conversation about the number that popped up on the screen. Many people assume that elevated blood pressure is only due to aging and genetics, but let’s discuss additional habits and factors that may impact blood pressure.

1. Nutrition

The foods we eat may have an important role in managing blood pressure. Reducing sodium intake is commonly discussed, but let’s explore some foods we can focus on to help support a healthy heart:

• Potassium-rich foods: leafy greens, avocados, beans, squash, and sweet potatoes help counterbalance sodium

• Magnesium-containing foods: pumpkin seeds, almonds, spinach, and dark chocolate promote relaxation of the blood vessels

• High-fiber plants: vegetables, berries, and legumes improve insulin sensitivity which may be a factor in elevated blood pressure

• Olive oil and omega-3 fats: these help reduce inflammation of the blood vessels

2. Exercise

Regular exercise is another important factor in supporting healthy blood pressure by supporting blood vessels, the nervous system, and nitric oxide production. Exercise does not have to be complicated, especially if you’re just getting started.

• Aim for 150 minutes per week (about 20 minutes per day) of moderate aerobic exercise – that can be going for a brisk walk, cycling, or swimming.

• When ready, you may choose to add in 2-3x/week of strength training to help support insulin sensitivity

• Incorporate gentle exercises such as yoga or stretching to help support the nervous system

Meeting yourself where you’re at when it comes to exercise is the goal – starting off slowly can be the best course of action for sustainability.

3. Stress and Sleep

Chronic stress levels and suboptimal sleep are often common factors in elevated blood pressure. Working with your care team on ways to optimize sleep and manage stress levels may be supportive in shifting the nervous system from a chronic sympathetic “fight or flight” state to a more parasympathetic, calmer state.

4. Supplements

Certain supplements may be helpful to incorporate as part of your blood pressure support plan to help compliment nutrition and lifestyle changes. Always consult with your Naturopathic Doctor before adding any additional supplements to your routine.

• Magnesium Bisglycinate: supports relaxation of blood vessels, sleep, and stress levels

• Omega-3 Fatty Acids: may help to reduce vascular inflammation

• Vitamin D: optimizing vitamin D levels may help to support healthy blood pressure

Exploring ways to optimize nutrition, exercise, stress management, sleep, and metabolic health are all important factors to consider when looking at supporting healthy blood pressure levels.

If you are interested in learning more about how to support healthy blood pressure, please book a complimentary 15 minute complimentary consultation with Dr. Adriane, ND.

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