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2 0 2 5 G O O D H E A L T H
Blood pressure is measured in millimeters of mercury( mmHg) and usually falls into one of four groups: normal, elevated, stage 1 hypertension, or stage 2 hypertension. A healthy,“ normal” reading is anything under 120 / 80 mm / Hg. | PHOTO CONTRIBUTED
to lower blood pressure is by following the DASH diet( Dietary Approaches to Stop Hypertension). That means filling your plate with:— Vegetables, fruits, and whole grains— Fat-free or low-fat dairy— Fish, poultry, beans, and nuts And cutting back on:— Fatty meats and full-fat dairy— Foods high in salt, sugar, and saturated fats— Processed foods and sugary drinks Even simple swaps can help, like using skim milk instead of whole milk, baking with applesauce instead of lard, cooking with vegetable oil instead of tropical oil, or seasoning with herbs instead of salt.
GET MOVING
Exercise is another powerful tool. The AHA recommends at least 150 minutes of moderate activity each week( think brisk walking where you can still talk but not sing) or 75 minutes of vigorous activity.
Can’ t walk outside and don’ t have a gym membership? Walking in place, dancing in your living room, or doing push-ups and planks count too. Resistance bands, light weights, or even yoga can build strength and support heart health.
MANAGE STRESS
Stress often gets overlooked, but it plays a big role in blood pressure. Healthy ways to manage stress include:
— Deep breathing or meditation
— Yoga or exercise— Getting 7 + hours of sleep— Staying connected with healthy relationships( friends, family, or faith)
OTHER HEALTHY HABITS
Limit alcohol: No more than two drinks per day for men, one for women. If you don’ t drink, don’ t start.
Quit smoking: Tobacco raises blood pressure and damages your blood vessels. Even making your home and car smoke-free helps reduce the impact.
Watch your weight: Losing just 5 – 10 pounds can improve blood pressure.
Build resilience: Practice gratitude or journaling to give every day meaning and learn from the past. Stay hopeful and open to change, take care of yourself, pay attention to your needs and feelings, and don’ t ignore your problems. Seek professional advice if you aren’ t making progress.
WHEN TO SEE YOUR DOCTOR
If lifestyle changes aren’ t enough, your doctor may suggest medication to keep your numbers in check. The key is to start with small, achievable steps because even minor changes can greatly impact your heart and overall health.
ABOUT GRACE HEALTH
Grace Health is a leading healthcare provider committed to delivering compassionate and comprehensive services to communities in need. Focusing on innovation and community engagement, Grace Health aims to address the evolving healthcare needs of individuals and families.
Grace Health was founded in 2008 in Knox County, Kentucky, as a primary healthcare provider and is recognized as a Federally Qualified Health Center( FQHC), proudly serving the counties of Bell, Clay, Knox, Laurel, Leslie, and Whitley. It has been named one of the Best Places to Work in Kentucky for three consecutive years. For more information, visit gracehealthky. org.
ABOUT THE AUTHOR
Dr. Kelly Evans joined Grace Health in 2013 and became Chief Medical Officer( CMO) in 2016. She is board-certified in Internal Medicine and has practiced medicine in southeastern Kentucky for over 20 years. As CMO, she plays a key role in maintaining clinical compliance with performance standards. Together with her husband, George, she has raised their three daughters in Manchester, KY. Dr. Evans is active in her church and United Women in Faith. She is a caring and compassionate doctor who truly reflects Grace Health’ s mission, with a heart for serving the underserved and a strong commitment to each community.