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Hypertension: Effective ways to lower high blood pressure without medication

Can lifestyle changes help to reduce high blood pressure? The answer is yes. In part one of this series on high blood pressure, our experts discussed what healthy blood pressure targets are as we age and how to monitor your blood pressure at home.

In this video, Drs. Anthony Levinson and Richard Sztramko discuss what lifestyle changes you can make to help reduce high blood pressure or lower your risk of developing hypertension in the future. Catch up with Russel, who tracked their blood pressure at home for two weeks and found it to be consistently 140/90. Find out what changes their primary care provider recommends for them.

 

Learn the answers to the following questions:

  • What are some of the complications of uncontrolled high blood pressure?
  • What lifestyle choices can you make to keep your blood pressure healthy?
  • Is there a recommended diet for maintaining healthy blood pressure?
  • What type of exercise is recommended to reduce high blood pressure?

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References

  1. McMaster Optimal Aging Portal. High blood pressure? Strategies you can take to improve your heart health. (2019 Apr). Accessed August 11, 2021. Available from : https://www.mcmasteroptimalaging.org/blog/detail/hitting-the-headlines/2019/04/30/high-blood-pressure-strategies-you-can-take-to-improve-your-heart-health.
  2. McMaster Optimal Aging Portal. Does salt really affect blood pressure? (2016 Jun). Accessed August 11, 2021. https://www.mcmasteroptimalaging.org/blog/detail/blog/2016/06/06/does-salt-really-affect-blood-pressure?sid=4684b0f4-4188-4ef1-8ce4-379b94edb1b4&hl=hypertension
  3. National Heart, Lung, and Blood Institute. DASH Eating Plan. (n.d.). Accessed August 11, 2021. Available from: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan 
  4. World Health Organization. (2021 May). Hypertension. Accessed August 11, 2021. Available from: https://www.who.int/news-room/fact-sheets/detail/hypertension
  5. Hypertension Canada. (n.d.). Limiting Salt Intake. Accessed August 11, 2021. Available from: https://hypertension.ca/hypertension-and-you/managing-hypertension/what-can-i-do/#limiting-salt-intake
  6. The Canadian Centre on Substance Use and Addiction. (n.d.). Canada's Low-Risk Alcohol Drinking Guidelines. Accessed August 11, 2021. Available from: https://www.ccsa.ca/sites/default/files/2020-07/2012-Canada-Low-Risk-Alcohol-Drinking-Guidelines-Brochure-en_0.pdf
  7. Feehally J, Floege J, Tonelli M, Johnson RJ. (2019). Comprehensive clinical nephrology: Sixth edition. Elsevier Inc.
  8. Canadian Society for Exercise Physiology. (n.d.). Canadian 24-hour movement guidelines: An integration of physical activity, sedentary behaviour, and sleep. Accessed August 11, 2021. Available from: https://csepguidelines.ca/
  9. Padwal RS, Bienek A, McAlister FA, Campbell NRC. Epidemiology of Hypertension in Canada: An Update. Can J Cardiol. 2016;32(5):687-694. doi:10.1016/j.cjca.2015.07.734
  10. Kazeminia M, Daneshkhah A, Jalali R, Vaisi-Raygani A, Salari N, Mohammadi M. The Effect of Exercise on the Older Adult’s Blood Pressure Suffering Hypertension: Systematic Review and Meta-Analysis on Clinical Trial Studies. Katsuya T, ed. Int J Hypertens. 2020;2020:2786120. doi:10.1155/2020/2786120
  11. Akita S, Sacks FM, Svetkey LP, Conlin PR, Kimura G. Effects of the dietary approaches to stop hypertension (DASH) diet on the pressure-natriuresis relationship. Hypertension. 2003;42(1):8-13. doi:10.1161/01.HYP.0000074668.08704.6E

Acknowledgements

This work is supported through the McMaster Institute for Research on Aging and funds provided by the Dean and Vice-President, Faculty of Health Sciences at McMaster University. 

DISCLAIMER: Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of these blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations such as social distancing and frequent hand washing. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with current social distancing recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their website.

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