Video Transcript

Hi, I'm Dr. Behringer, a lifestyle medicine physician at Owensboro Health. And today, I have a healthy tip about how lifestyle medicine can help prevent and manage high blood pressure. Nutrition with a focus on a more whole-food, plant-based diet can have many positive effects on blood pressure, both in prevention and management. Notice that I say "Whole-food, plant-based," not "Whole-food, plant-only." That means creating a strong base of foods such as vegetables, beans, and whole grains. These foods are naturally high in nutrients which support healthier blood vessel function and can help lower blood pressure over time.

Next, we can add animal products, such as prioritizing lean protein like fish and chicken, at the same time, reducing ultra-processed foods, which usually contain added sugar and sodium. Another component that can help prevent and manage blood pressure is a healthy amount of physical activity. Regular movement helps blood vessels relax and improves how efficiently your heart pumps. Aim for about 150 minutes per week of moderate activity like brisk walking, cycling, or swimming. Even 10 to 15 minutes at a time counts and can make a real difference.

We are now focusing more on weekly amounts rather than daily amounts, so it's OK to move more on one day and less on another. Also, consider adding strength training two days per week. Building muscle improves metabolic health and supports long-term blood pressure control. Small, consistent changes, such as more whole foods and regular movement, can meaningfully lower blood pressure and lower cardiovascular risk. For more information on this or other wellness topics, please contact the Healthpark.