1 in 3 adults. Scary.

74.5 million people in the US over the age of 20 have high blood pressure. What?!?!

High blood pressure KILLED over 56,000 Americans in 2006. Avoidable?

As a Scottsdale personal trainer this gets me riled up because in most cases, high blood pressure can be easily detected and controlled.

As a Scottsdale personal trainer, let me first help you understand what having high blood pressure actually means. Blood pressure is a measurement of force against your arteries’ walls as the heart pumps blood throughout the body. So having high blood pressure stresses your heart because it is working over time. This leads to a strained, tired, and weak cardiovascular system.

Ever had you blood pressure checked? Know what those numbers are?

The top number is your systolic number, which you want at 120 or lower. The Systolic number represents the peak blood pressure of your heart when it is squeezing out blood. The bottom number is your diastolic number which you want under 80 most of the time. This number represents the pressure in your heart when it is refilling back up with blood…relaxing in between beats,.

As a Scottsdale personal trainer, I believe the number one thing you can do to combat high blood pressure is to exercise. Even ten minutes of daily walking can lower your blood pressure! Imagine what an actual exercise program would do! But today I want to focus more on how to tweak your eating habits to combat high blood pressure.

1. Fruits and vegetables! Get your daily servings people!!! The potassium, magnesium and fiber in them are much needed allies in the war against high blood pressure.

2. Eat GRAINS such as wheat breads(ditch white FOREVER), rice, oats, and other grains you wouldn’t naturally think of like barley, spelt, or quinoa.

3. Low fat dairy products are loaded with calcium and protein, which you need to battle off high blood pressure.

4. Healthy fats and oils, such as olive oil and safflower are amazing for your cardiovascular health. Nuts and legumes too for fiber, protein and energy

5. Lean meats, poultry and fish. And remember, in moderation… keep it the size of your hand or smaller.

BUT REMEMBER , exercise is the biggest sword in the battle against high blood pressure. As a Scottsdale personal trainer, take it from me… exercise doesn’t have to be a huge, intimidating ordeal!

Start small and simple. Get out and walk briskly…ten minutes a day! You can do that! Your heart NEEDS you to!