Can wellness be as simple as a lifestyle change?

Wellness is defined as – “The quality or state of being healthy in body and mind, especially as the result of deliberate effort.” This means it’s more about feeling well for yourself.

There is no simple way to undo multiple years of misuse of our bodies.  Failure to adopt a lifestyle change results in returning to your old habits!

High Blood Pressure Wellness:

A Guide to a Healthier Heart

High blood pressure, also known as hypertension, is often called the “silent killer” because it usually has no symptoms but can cause serious health problems over time, such as heart attack, stroke, kidney disease, and vision loss. The good news is that with the right lifestyle choices, you can prevent, manage, and even reduce high blood pressure naturally.

What is High Blood Pressure?

Blood pressure is the force of blood pushing against your artery walls. It’s measured in two numbers:

• Systolic (top number): pressure when the heart beats
• Diastolic (bottom number): pressure when the heart rests

Blood Pressure Chart by Age:

Risk Factors

Some risk factors are beyond your control, but many are linked to lifestyle choices.

Uncontrollable:

• Age
• Genetics
• Family history

Controllable:

• Poor diet
• High salt intake
• Lack of exercise
• Obesity
• Smoking
• Stress
• Excess alcohol use

Symptoms to Watch For

Most people with high blood pressure don’t experience obvious symptoms. In cases of very high readings, warning signs may include:

• Headaches
• Dizziness
• Nosebleeds
• Blurred vision

⚠️ If you experience these along with high blood pressure, seek medical help immediately.

1. Eat Heart-Healthy Foods

• Limit salt (sodium) to 1,500–2,300 mg/day
• Eat potassium-rich foods like bananas, spinach, and sweet potatoes
• Choose whole foods: fruits, vegetables, whole grains, lean proteins
• Follow the DASH diet (Dietary Approaches to Stop Hypertension)

2. Stay Active

• Aim for 30 minutes of moderate exercise (walking, cycling, swimming) most days
• Add strength training 2–3 times per week
• Limit salt (sodium) to 1,500–2,300 mg/day
• Eat potassium-rich foods like bananas, spinach, and sweet potatoes
• Choose whole foods: fruits, vegetables, whole grains, lean proteins
• Follow the DASH diet (Dietary Approaches to Stop Hypertension)

3. Manage Stress

• Practice deep breathing, meditation, or yoga
• Spend time outdoors and relax with hobbies
• Prioritize 7–9 hours of quality sleep
• 4. Avoid Harmful Habits
• Quit smoking – it damages blood vessels and raises heart risk
• Limit alcohol (1 drink/day for women, 2 for men)
• Cut back on processed foods and sugary drinks

Monitoring & Medical Care

• Check blood pressure regularly at home or in a clinic
• Work with your doctor if readings stay high—medication may be needed along with lifestyle changes

Quick Wellness Checklist

✔ Eat more fruits and vegetables
✔ Reduce salt and processed foods
✔ Stay physically active
✔ Manage stress daily
✔ Sleep well
✔ Monitor blood pressure

Final Thoughts

High blood pressure doesn’t have to control your life. With small, consistent lifestyle changes, you can lower your risk and protect your heart for years to come. Start today, one step at a time—your future self will thank you.

Taking some healthy cooking classes will teach you how to make healthy foods at home?   Perhaps a Chef LeeZ cooking class.

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