Recipes/tips to lower high blood pressure... Many thanks in advance. >>

E

erininny

Well-known member
My husband has been diagnosed with high cholesterol and high BP. This is particularly frustrating to me (as the household cook and bottle-washer) because we've been trying to eat in a healthy way (the Mediterranean Diet, more or less) since we were married five years ago...

So, we already eat lots of lean meats/fish, fiber, beans/legumes, and grains, as well as oatmeal nearly every other day! He's supposed to see a nutritionist later this week, but I have no idea what to do beyond what we've already been doing...and I suppose I feel a bit guilty for not improving things. (On the other hand, I know that a lifetime of Czech food has a much greater effect on things than five years of repenting from cream and fried foods. I'm realistic.)

If you have any experience with this kind of thing, I'd be grateful to hear it. Thanks heaps. smileys/smile.gif

 
A whole slew of ills left me once I started doing serious cardio work on a...

...daily basis.

I was on a heavy dose of BP meds after posting a BP of 168/109 a couple of times at the Dr's office. Now I'm going to be taken off the meds as they've been reducing it in conjunction with my weight loss. I'm on a token dose now and routinely run 120/77 or so.

For me it was changing my diet and getting busy with exercise.

Michael

 
I think Michael has it right. Cardio exercise. Doesn't have to be

extreme, just walking several miles a day can make a difference.

 
There is some controversy in exactly what constitutes a heart healthy diet.

It may depend on your lipid panel and some health care providers feel you should lower your amount of carbohydrate consumption. I'm a nurse and my husband has heart disease so I have a real interest in this subject. After reading quite a bit, this is what we try to do.
#1 tip ***Do not smoke.
2 If your Dr. approves, increase your exercise. If you can't walk, maybe lift weights, but increase your movement. I read recently that flexibility is very important too, in maintaining good B/P. One of the current treatments for nonhealing wounds works partially by stretching the cells and this works to improve healing. You may be able to find a yoga class in your area which helps in building core strength and flexibility. These classes are often tailored to one's ability.
3 Avoid sodium, especially if you have salt sensitive hypertension. Watch using salt substitutes as they may interact with some medications.
4 Attain your ideal weight.
5 Add fiber to your diet. Most recommendations are for 25 gms per day. Oatmeal only has 4 gms per serving.
6 Eat high quality meat(fish or white poultry), carbs(whole grains, beans, colorful fruits and vegetables)) dairy(low fat)and fats(olive oil or avocados) with portion control.
Avoid trans fats and high fructose corn syrup.
Try to make small, permanent changes. It is too much to change everything all at once and becomes frustrating. Educate yourself. Knowledge is power. Also it is important that your husband be on board and makes his own decisions about what changes he needs to make first. My aunt used to cook a healthy meal for my uncle and then he would go somewhere and eat what he really wanted. We still will eat a small amount of something that is a treat just not everyday. Ultimately he has had to be on lipitor and beta blockers but stress tests are negative x 5 years and his B/P is under control. We're both working a little more on that weight loss thing. Cooking Light has some good recipes. Sorry to be so long.

 
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