Dr. Mary Galloway • 470 Villa Rd • Newberg, Oregon • 503-554-5865

Help for High Blood Pressure

  • Posted on Feb 22, 2019

Blood pressure is more than a number – it’s a risk factor for heart attack and stroke.  Unfortunately, most people cannot feel high blood pressure, so it’s important to have it checked periodically.  If you don’t have your own blood pressure cuff, you can stop by your favorite pharmacy and use the blood pressure tester.  Be sure you use the same one every time, since different testers can give varying results.  Here are the numbers to rate your health against:

Blood Pressure Range

Systolic Diastolic Category Risk of Heart Attack / Stroke
< 120 < 80 Normal BP Low
120 – 129 < 80 Elevated BP Relatively Low*
130 – 139 80 – 89 Stage 1 Hypertension Moderate to High Risk*
> 140 > 90 Stage 2 Hypertension High Risk*
* Other health issues may affect your risk


Ways to Reduce Your Blood Pressure

  1. Diet:
    1. Mom was right to tell you to eat your veggies! Whole veggies are low sodium, high fiber, low sugar, low fat, and full of vitamins and minerals. You can use these criteria to select all your heart healthy foods.
    2. Celery – One study found that eating celery (4 ribs) every day helped lower blood pressure and cholesterol. Win win!
  2. Stay Calm / Reduce Stress: This sounds so simple, but it can be hard to do! Proper breathing and a positive attitude can go a long way in getting healthier.  Take time every day to sit quietly, relax your muscles, breathe deep and think about the things you are grateful for.
  3. Dietary supplements:
    1. CoQ10 helps muscles have the energy they need to do their job. The heart is a very important muscle!  Typical dose is 50-150 mg per day.
    2. Hawthorn is a wonderful herb that has been traditionally used for blood pressure and heart health. Because it’s an herb, it may take several weeks for results to be seen.  Follow the directions on the supplement label.

Take heart!  A few well-chosen lifestyle changes such as the ones above can be very beneficial to your heart and your health.

As always, if I can help in any way, feel free to call Joy of Health at 503-554-5865 to schedule an appointment.