Nonpharmacologic management of hypertension

​      Hypertension (high blood pressure) is very common and is usually
treated only with medications, however, the following nonpharmacologic modalities help lower blood pressure and are highly recommended for all patients regardless of whether or not they are treated with standard medications.
          A)  A diet high in fresh fruits, vegetables, nuts and whole grains. 
          B)  Limit intake of sodium to 1500-2400 mg/day.  (About 2/3-1 tsp.)
          C)  Exercise for 40 minutes 3-4 times /week.
          D)  Lose weight.
          E)  Cease smoking tobacco.
          F)  Decrease alcohol consumption to 1-2 ounces liquor equivalents
                per day,  ( 1-2 drinks per day)
          G)  Reduce intake of saturated fat, red meat and sweets.
          H)  Treat obstructive sleep apnea.
           I)   Utilize a relaxation technique of choice.
          J)  Avoid lunch meats and canned foods.  (They are high in sodium.)
          K)  Eat fish 3 times per week.  (Salmon, herring, mackerel, lake trout)