Steps You can take to Support Heart Health and Managing High Blood Pressure
- Aileen Fernando
- Jul 1
- 2 min read
Supporting heart health and managing high blood pressure involves a combination of lifestyle changes and awareness strategies.
Steps to Support Heart Health and Manage High Blood Pressure
Maintain a Healthy Weight: Aim for a body mass index (BMI) under 25, as excess weight increases the risk of heart disease and high blood pressure. Losing even 5-10% of your body weight can significantly reduce these risks. (https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart-healthy)
Get Regular Physical Activity
Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking, cycling, or dancing) each week. Alternatively, 75 minutes of vigorous activity or a combination of both is recommended. ( https://publichealth.uci.edu/2025/01/31/heart-health-awareness-month-simple-steps-to-a-stronger-heart/)
Incorporate resistance training, such as weightlifting, to help maintain muscle mass and support overall cardiovascular fitness.
Eat Heart-Healthy Diet
Focus on fruits, vegetables, whole grains, lean proteins (especially fish and plant-based sources), and healthy fats from nuts, seeds, and non-tropical plant oils. (https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702).
Limit intake of sodium (salt), added sugars, saturated and trans fats, red and processed meats, and highly processed foods. (https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet).
Consider following the DASH (Dietary Approaches to Stop Hypertension) eating plan, which emphasizes these principles. (https://medlineplus.gov/howtopreventhighbloodpressure.html).
Limit Alcohol and Avoid Smoking
Limit alcohol to moderate amounts: up to one drink per day for women and two for men.
do not smoke, and avoid secondhand smoke. Smoking is a major risk factor for heart disease and high blood pressure.
Manage Stress
Practice stress-reduction techniques such as deep breathing, meditation, yoga, or mindfulness to help lower blood pressure and support heart health. (https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-blood-pressure-hypertension/high-blood-pressure-prevention-treatment-and-research)
Get Enough Quality Sleep
Aim for 7-9 hours of sleep per night. Poor sleep can contribute to high blood pressure and increase heart disease risk.
Monitor Key Health Metrics
Regularly check your blood pressure and cholesterol levels. Understanding these numbers can help you and your healthcare provider make informed decisions.
Work With Your Healthcare Team
Discuss your heart health and blood pressure management plan with your doctor, especially if you have existing conditions or risk factors.
Make Small, Sustainable Changes
Even small steps, such as taking a 10-minute walk, eating an extra serving of vegetables, or going to bed a little earlier, can have significant benefits over time.
How barley, including its grass and grain forms, may contribute to heart health.
Barley is high in soluble fiber, especially beta-glucans, which have been shown to lower LDL ("bad") cholesterol and total cholesterol, both of which are key risk factor for heart disease.
Barley contains antioxidants such as polyphenols and flavonoids, which can help reduce oxidative stress and inflammation-processes linked to heart disease.
The soluble fiber in barley can help lower blood pressure and imprive blood sugar control, further reducing cardiovascular risk.
Barley's fiber content promotes stiety, supports a healthy gut microbiome, and may help with weight management, all of which are beneficial for heart health.
Regular consumption of whole grain barley or barley grass (such as Amazing Pure Organic Barley Powder Juice) may support heart health by lowering cholesterol, reducing oxidative stress, and improving blood pressure and blood sugar management. (https://www.healthline.com/nutrition/barley-grass)
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