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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Lower Blood Pressure with Diet and Exercise

High blood pressure, also known as hypertension, is a major risk factor for various health problems, including heart disease, stroke, and kidney disease (Whelton et al., 2002). Diet and exercise are two lifestyle changes that can help to lower blood pressure and improve overall health.

Diet is an important factor in regulating blood pressure. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products has been shown to be effective in lowering blood pressure (Appel et al., 1997). In addition, limiting the intake of sodium and increasing the intake of potassium can help to regulate blood pressure (He & MacGregor, 2009). The DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes the consumption of whole grains, fruits, vegetables, and low-fat dairy products and limits the intake of sodium, has been found to be particularly effective in lowering blood pressure (Sacks et al., 2001).

In addition to diet, regular exercise has been shown to be effective in lowering blood pressure. Physical activity has been found to have a direct effect on blood pressure, as well as improving cardiovascular health and reducing the risk of heart disease (Chobanian et al., 2003). Aerobic exercise, such as brisk walking or cycling, has been found to be particularly effective in reducing blood pressure (Johnston et al., 2003). Resistance training, such as weightlifting, has also been found to be beneficial in reducing blood pressure (Weber et al., 2007).

In conclusion, diet and exercise are two important lifestyle changes that can help to lower blood pressure and improve overall health. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products, combined with regular physical activity, can help to regulate blood pressure and reduce the risk of heart disease and other health problems.

References:

Appel, L. J., Moore, T. J., Obarzanek, E., Vollmer, W. M., Svetkey, L. P., Sacks, F. M., ... Proschan, M. A. (1997). A clinical trial of the effects of dietary patterns on blood pressure. The New England Journal of Medicine, 336(16), 1117-1124.

Chobanian, A. V., Bakris, G. L., Black, H. R., Cushman, W. C., Green, L. A., Izzo Jr, J. L., ... Wright Jr, J. T. (2003). The seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: the JNC 7 report. Journal of the American Medical Association, 289(19), 2560-2572.

He, F. J., & MacGregor, G. A. (2009). Effect of longer-term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomised trials. BMJ, 339, b4567.

Johnston, G. D., Ho, P. H., Saranteas, T., & Tjandra, J. (2003). The effect of physical activity on blood pressure in treated hypertensive patients. Journal of Hypertension, 21(2), 303-310.

Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., ... Proschan, M. A. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium