We respect your commitment to improving your health and want to adequately address any concerns you have to help you reach your health goals. It can be frustrating when you feel like you are making a lot of lifestyle changes, but aren't noticing an improvement in your numbers. In this situation, we recommend a stepwise approach. In other words, try step one first and if that doesn't help after 1 week, add the next step. You may need to add several steps before you start to notice significant improvement. If you note initial improvement, but then plateau, it may be time to add the next step.
Start with step one and move on from there as needed:
Step 1: Eat less salt. Aim for less than 1,500 milligrams per day. Most of the salt we consume comes from processed foods, so the best way to eat less salt is to focus on unprocessed foods like fresh fruits, vegetables, whole grains, legumes and unsalted nuts and seeds.
Step 2: Eat potassium-rich fruits and vegetables, which help to lower blood pressure. Great sources of potassium include tomatoes, bok choy, avocados, mangoes, bananas, potatoes (including sweet potatoes), kale and black beans.
Step 3: Include 1 tablespoon of ground flaxseed in your daily diet.
Step 4: Exercise. Work your way up to at least 150- minutes of moderate intensity exercise per week. Review the “Ideas About Exercise” lesson in the app for more information.
Step 5: Eliminate saturated fat found in meat and dairy. This improves blood viscosity (a measure of the thickness and stickiness of your blood), which lowers blood pressure.
Step 6: Reduce alcohol intake. Excess alcohol intake can raise your blood pressure. If you drink, limit intake to 1 drink per day for women and 2 drinks per day for men.