Health Quickies
Have you (or someone you know) been to a doctor’s check-up and received news that your blood pressure, cholesterol, or blood sugar is not ideal? Read on…
As a dietitian, I’m regularly asked by friends, family, and clients what they should eat to improve their blood work.
So below, I gathered my favorite diet & lifestyle advice for blood pressure, cholesterol, and blood sugar. For each one, I offer 3 QUICKIE WAYS to get the ball rolling to take charge of your health.
BLOOD PRESSURE
Diet and stress impact blood pressure. Adding fruits and veggies high in potassium, lowering sodium intake, and focusing on adequate sleep and stress management can improve blood pressure.
3 HABITS FOR BLOOD PRESSURE…
1. PRODUCE
Goal: Aim for 2 cups of fruit and 3 cups of veggies daily.
Action: Get a variety of produce, especially potassium-rich options like avocado, kiwi, bananas, spinach, white potatoes, and sweet potatoes.
2. SODIUM
Goal: Keep sodium under 2,300 mg/day.
Action: Read food labels and choose options with under 20% DV for sodium (and the closer to 5% the better).
3. STRESS
Goal: Include activities in your day that relax your nervous system.
Action: Meditate, breathe, exercise, sleep 8 hours, etc. PS: Limit alcohol and caffeine because they stress out the body.
CHOLESTEROL
Staying active can boost “good” cholesterol, fiber can bind and eliminate “bad” cholesterol, and oily fish contain omega-3s which lower triglycerides. These three “Fs” work to improve cholesterol numbers.
3 HABITS FOR CHOLESTEROL…
1. FITNESS
Goal: 150 minutes of moderate exercise per week.
Action: Choose fitness that brings you joy! Take a walk, join an exercise class, practice yoga, or lift those weights.
2. FIBER
Goal: Eat ~30 grams of fiber each day.
Action: Add more whole grains, beans, fruits, and veggies to your diet. Read more HERE.
3. FISH
Goal: Aim to eat at least 8 ounces of fish per week.
Action: Especially include oily fish like salmon, tuna, or sardines. Read more HERE.
BLOOD SUGAR
Sugary food & drinks can elevate blood sugar levels. Finding balance in meals and light movement after meals can help manage blood sugar spikes.
3 HABITS FOR BLOOD SUGAR…
1. SUGAR
Goal: Keep added sugar at or below 30g/day.
Action: Choose drinks with no added sugar and mindfully enjoy smaller portions of desserts, cookies, candy, and pastries.
2. WALK
Goal: Go for a 5-minute walk after meals.
Action: Take a walk around the block, take a lap around the house, or consider getting a walking pad like THIS.
3. BALANCE
Goal: Create a balanced meal including proteins, carbs, and healthy fats.
Action: Aim to make ~50% of the plate colorful fruits and veggies, ~25% lean protein, and ~25% starchy carbs. Read more HERE.
FINAL THOUGHT
This isn’t everything you need to know about diet & lifestyle changes for blood pressure, cholesterol, and blood sugar, but this will give you a big JUMP START! xo
