The second Nurses Health Study has identified six dietary habits that reduce high blood pressure in women by almost 80%.
The Nurses Health Study includes 83,882 adult women between the ages of 27 to 44 years-old. Researchers analyzed data to determine if there was a connection between a healthy lifestyle and high blood pressure prevention.
Here are the six diet and lifestyle factors researchers identified to decrease high blood pressure risk in women.
1. Healthy Body Mass Index
A body mass index (BMI) less than 25.
2. Regular vigorous activity
Being physically active everyday for a minimum of 30 minutes of vigorous activity. Vigorous activity is when you use large muscle groups at 70% of more of your heart rate max. Examples of vigorous activities include jogging, running, lap swimming, bicycling, and jump roping.
3. Diet similar to the DASH diet
A diet that closely follows the DASH diet to lower blood pressure according to a defined “DASH score”, based on a diet high in fruits, vegetables, legumes, nuts, low fat dairy, whole grains, and a low intake of red/processed meats, sodium, and sweetened beverages.
4. Low alcohol intake
Less than 10 grams of alcohol per day. This would be a little less than 3 ounces of wine or less than 9 ounces of beer.
5. Seldom use of non-narcotic analgesics
Using non-narcotic analgesics (pain relievers, such as acetaminophen/Tylenol) less than once per week.
6. Adequate folic acid intake
Supplementing 400 micrograms folic acid or more daily.