Risk factors of hypertension:
- Stressors related to low socioeconomic status
- Family history of hypertension
- Alcohol abuse
- High sodium intake in susceptible individuals
- Sedentary lifestyle
- Excess weight
- Mood disorders, particularly depression and anxiety; repressed anger may also contribute; depression and anxiety may have direct physiologic impact on blood vessels, or they may lead to unhealthy behaviours such as alcohol/substance abuse and poor weight management
Diet rich in fruits and vegetables to reduce blood pressure
Minimum of 5 vegetables and 2 fruits daily.
Observational studies consistently show vegetarian diets to be associated with lower BP even after controlling for other factors.
Lifestyle support to reduce blood pressure
- Weight loss if overweight.
- Alcohol intake limited to no more than 1 oz (30 mL) of ethanol per day for men and 0.5 oz for women and lighter weight individuals.
- Aerobic physical activity (30 to 40 minutes most days per week).
- Sodium intake restricted to less than 100 mmol/day (2.4 g of sodium or 6 g of NaCl).
- Smoking cessation and reduction of dietary saturated fat and cholesterol for overall cardiovascular health.
Group and private yoga classes are also available in person and via zoom at Embrace Life – call our team to book your place on 3491 6533.