When working with clients and providing advice and counsel to encourage them to focus on a wellness lifestyle, I often hear questions that start with. “I heard on the news…” This month one of the topics that made the news was high blood pressure or hypertension. High blood pressure is one of the main risk factors for heart disease, stroke, kidney failure, and other health problems. About 30 percent of people in the United States have high blood pressure.

The National Institutes of Health (NIH) recently shared a study that focused on intensive blood pressure control below the traditional target systolic pressure of 140. Systolic pressure measures the arteries when the heart muscle contracts. An example is 120/90. In the past, health care providers advised to monitor blood pressure more closely if the systolic pressure is 140 or higher. The study began six years ago with 2,900 participants aged 50 and older. As the study progressed, the data showed that by focusing on one lower systolic pressure of 120, the reduced goal resulted in fewer cardiac events such as heart attack, stroke, and heart failure.

To help move the needle on blood pressure control, adjust your lifestyle, pay close attention to your daily diet, and add exercise and meditation to your regular routine.

Daily diet-Include more fruits, vegetables and vegetables. Include five products a day. This doesn’t mean baked potatoes loaded with bacon, cheese, and sour cream. Potatoes can count, however, the naked variety is the best: those with minimal or no toppings. Eat more green leafy vegetables and legumes like kidney or black beans, peas and lentils. Reduce sodium and salt. The American Heart Association (AHA) recommends a sodium intake of 1,500 mg per day or about 3/4 teaspoon. The culprit isn’t really the salt shaker, but the processed foods; Get in the habit of reading food labels for the amount of sodium per serving. The prepared food you choose may be loaded with sodium to exceed the amount recommended by the AHA.

working outRegular exercise makes the body’s arteries more flexible and easier to dilate, facilitating blood flow and lowering systolic pressure. The benefits of lower blood pressure are visible immediately after exercise. Exercise can be moderate, such as walking or just standing for ten minutes out of every hour. Count parking in the corner space or walk to the second or third floor instead of taking the elevator. Try to add 30 minutes of aerobic activity 5 to 7 days a week. If you can’t fit it into one session, break it up into 10- or 15-minute sessions totaling 30 minutes.

To meditate-Meditation practices that improve focus and reduce anxiety have shown positive effects on blood pressure. Practicing meditation daily can change the brain’s responses to make it more resistant to stress and promote brain health. Meditating is not difficult: sit up straight with both feet on the ground. Close your eyes. Focus your attention on reciting (out loud or silently) a positive phrase or mantra such as “I feel calm” or “I love myself.” Place one hand on your stomach to link the mantra with your breaths. Allow any distracting thoughts to float away like bubbles. A few minutes of practice a day can help relieve anxiety and stress. Ten minutes of daily meditation is a good start. As with exercise, if smaller increments work, it’s best to start small to make meditation a habit.

These are steps you can take that don’t involve medicine. I am not advocating going off medication. My goal is to share interventions that can be proactive, helping you avoid having to take doctor-prescribed medications for high blood pressure.