Blood pressure monitorExercise and Physical Activity

Personal Blood Pressure Update

I was pretty emotional yesterday, because I’ve been working hard for so long to lower my blood pressure naturally, and I’m finally starting to see some good numbers.

If you’re on the high blood pressure journey as well, know that lifestyle changes can be a very powerful thing. I’ve said this before, but I’m not against taking medications for hypertension. I just happen to be in a place where the cardiologist recommended that I try lifestyle changes to attempt lowering it naturally. I thought it would be interesting to share what I’ve learned and am still learning; in hopes that it will benefit you too!

Here’s my blood pressure reading from yesterday (the lowest it’s been in years). 113/76!!! HOORAY! My high blood pressure has always been incredibly resistant, and I’ve tried so many different lifestyle changes, but I’m deeply grateful that all the efforts I’ve made are starting to pay off.

Blood pressure monitor

I know everyone’s health situation is very different. I’m just grateful to have a space here to be able to share what I do on a daily basis to keep my blood pressure overall in a healthier range. Today, I’ll share a typical day for me in terms of both activities and meals! You’ll see links in the schedule for posts where I’ve discussed a related topic before.

My Schedule Today Including Activities and Meals!

  • Breakfast: Steel cut oatmeal with brown sugar and raisins, one cup decaf coffee
  • Break Mid Morning: Take the stairs up and down 5 times
  • Lunch: Sandwich with wheat bread (Ezekiel no salt bread), tuna fish seasoned with black pepper, light mayo and mustard, chopped celery, carrot sticks on the side, strawberries
  • Afternoon snack: 4 Medjool dates, a handful of dry roasted unsalted cashews, a cup of cold barley tea
  • Break Mid Afternoon: Quick 10 minute walk around the apartment complex
  • Dinner: Fish oven baked with light teriyaki sauce, white rice, steamed zucchini and swiss chard.
  • Post dinner snack: Small bowl of cantaloupe
  • Post dinner tea: Hot ginger tea
  • Post Dinner Walk: 30 minute uninterrupted brisk walk around the neighborhood
  • Pre Bedtime: 10 minutes of meditation
  • Note: Drank several glasses of water throughout the day.

Often times, I find it helpful to get a peak into what someone’s day looks like to get a more complete sense of how the different lifestyle changes fit in the big picture. This blog has a wide variety of tips, and it was interesting to put many of them together. Please let me know if you have any questions or comments! I hope you are doing well on your heart healthy journey.

11 replies »

  1. I’ve been on blood pressure meds for years. At first, on my doctor’s advice, I tried lifestyle changes, but nothing helped. And on a further note, I was all of 31, weighed 110 pounds, when it began getting too high. Hypertension runs in my family, with no apparent cause.

    Liked by 1 person

    • Thank you for sharing KT Workman. I’m glad that with your doctor, you’ve found medications that work for your control. I’m sorry the lifestyle changes didn’t quite work out but your health and safety come first so it’s good you kept problem solving with your doctor. Wishing you well!

      Liked by 1 person

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