This blog post is the eighth post in our series about the dangers and implications of high blood pressure. Florida Kidney Physicians (FKP) welcomes you to this post, which details the changes you can make to keep your blood pressure within normal range and, in turn, safeguard your kidney function.
Summary
In the first part of the blog, we’ll concentrate on specific dietary recommendations that will benefit your kidneys and your heart. Topics include:
- Embracing a Kidney-Friendly Diet
- Balancing Fluid Intake
- Reducing Sodium Intake
- Choosing Heart-Healthy Fats
- Moderating Protein Intake
Next, we’ll explain how exercising and physical activity can help you stay healthy and maintain the integrity of the organs and cells throughout your body. This section will highlight:
- Cardiovascular Exercise
- Strength Training
- Flexibility and Stretching
- Setting Realistic Goals
A fitting way to end the blog will involve making you feel confident that you can make powerful, positive changes across your daily routine. We’ll share tips that can help ensure that the lifestyle changes you make are sustainable by describing:
- Gradual Incorporation of Changes
- Mindful Eating Practices
- Seeking Professional Guidance
This blog post will end by emphasizing the transformative potential of dietary modifications and regular physical activity in managing high blood pressure and nurturing your kidney health. FKP kindly urges you to incorporate our recommended lifestyle changes so you can live a long, healthy, and active life.
Nourish and Thrive: Lifestyle Changes for High Blood Pressure and Kidney Health
Your kidneys and heart are vital organs that can be harmed by the lifestyle choices you make. A poor diet, lack of exercise, and other lifestyle factors can lead to high blood pressure and a decline in kidney function. That’s why our doctors at FKP advocate for lifestyle changes that can help manage high blood pressure while simultaneously promoting kidney health. In this blog post, we’ll share dietary recommendations, the significance of exercise, and other worthwhile changes you’re capable of making—and sustaining over time.
Dietary Recommendations for Optimal Health
To take control of your health, implement the following dietary recommendations so you can become an active participant in your ongoing heart and kidney care.
- Embracing a Kidney-Friendly Diet
A kidney-friendly diet is a diet that involves consuming specific foods that won’t put undue stress on your kidneys. We recommend avoiding foods containing excess sodium, potassium, and phosphorus. Take a moment to read food labels and choose foods that are rich in nutrients that promote kidney health. National Kidney Foundation (NKF) has published an informative article dedicated to superfoods that promote kidney health; some of the foods on their list include blueberries, leafy greens, and shellfish, just to name a few. - Balancing Fluid Intake
Fluid intake promotes kidney health by ensuring that your kidneys are producing urine, which flushes out your wastes and toxins from your body. Our team at FKP recommends that you stay adequately hydrated while being mindful of individual fluid restrictions, if applicable. If you’re not sure how much water you should drink per day, please don’t hesitate to ask your care team for clarification. Remember, water is always the healthiest choice you can make when it comes to staying hydrated throughout the day. - Reducing Sodium Intake
It’s crucial to limit your intake of sodium if you have a kidney condition and high blood pressure. According to Action on Salt, “A high salt intake has been shown to increase the amount of protein in the urine which is a major risk factor for the decline of kidney function. There is also increasing evidence that a high salt intake may increase deterioration of kidney disease in people already suffering from kidney problems.” Every time you can choose fresh food over processed foods, or eat in the comfort of your own home instead of a restaurant, we encourage you to do so. When you cook at home, don’t forget to use herbs and spices to flavor your foods and avoid shaking that saltshaker too much while at the table. (In fact, it’s best not to even have a saltshaker within reach when you sit down for meals!) - Choosing Heart-Healthy Fats
Are you aware of all the foods you can eat that contain heart-healthy fats? Foods such as avocados, olive oil, pecans, and flax seeds can have a positive impact on your cardiovascular and kidney health. Harvard T.H. Chan School of Public Health describes unsaturated fats as beneficial because “they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.” Furthermore, they note that unsaturated fats are “predominantly found in foods from plants, such as vegetable oils, nuts, and seeds,” so that’s a great way to remember which foods you should reach for in the aisle at the grocery store or while you’re standing in front of your cupboards at home. - Moderating Protein Intake
Protein is an essential nutrient that not only gives you energy but also helps you build and repair your muscles. If you don’t eat enough protein, you may notice that your nails become weak or your hair brittle. Whether you get your protein from animal sources or plant-based sources such as beans or tofu, it’s important to moderate your protein intake and strike a healthy balance. American Kidney Fund (AKF) writes, “The amount of protein you should eat depends on your body size, activity level and health. Your doctor and dietitian may have you limit protein or change the type of protein you eat. For example, you may need to eat more lean proteins, which are foods that are high in protein and low in fat, such as whole eggs and skinless chicken and turkey.” Remember to prioritize high-quality proteins (lean meats, poultry, fish, and plant-based alternatives) and talk to your doctor or dietician about getting protein from a variety of sources.
Exercise and Physical Activity for Holistic Well-being
Maintaining a healthy BMI can go a long way in reducing stress on your kidneys and keeping your blood pressure within normal range.
- Cardiovascular Exercise
Our doctors at FKP recommend establishing an exercise routine that incorporates cardiovascular exercise, which will improve both your heart and kidney health. What cardiovascular exercises interest you? Brisk walking, cycling, swimming, and dancing are all ways you can promote blood circulation, reduce blood pressure, and support your overall well-being. No exercise is considered one-size-fits-all, so it’s important to find one you enjoy. - Strength Training
Strength training exercises can enhance muscle strength, boost your metabolism, and contribute to better blood pressure control. There are many ways you can incorporate weight resistance training into your exercise routine. You could, for example, invest in wearable ankle and/or wrist weights or use resistance bands to help you build muscle and engage various muscle groups throughout your body. If you like the idea of going to a gym, you’d also have the option of hiring a personal trainer who can teach you strength training exercises and ensure that you perform them properly to reduce the risk of injury. - Flexibility and Stretching
Flexibility exercises can complement the cardiovascular and strength training exercises you establish. Every time you stretch, you promote the health of your joints, reduce stress, and improve your overall mobility. You might consider giving yoga a try, or perhaps even tai chi. We also want to mention that flexibility exercises can increase blood flow, decrease your risk of sustaining an injury during exercise, and enhance your physical performance when engaging in physical activities of all kinds. - Setting Realistic Goals
The most achievable goals are the ones that are most realistic. Please set goals that you are confident you can achieve; otherwise, you may get discouraged rather easily. An example of a realistic goal would be to go for a 15-minute walk after work every day. As time passes, you can gradually increase your goals; instead of 15 minutes, you’ll extend the duration of your walk to 30 minutes. Our doctors want to stress that achievable goals often lead to long-term commitment and success.
Empowering Readers for Sustainable Change
Your health matters, and we believe that every lifestyle change you implement will make you feel stronger and even more capable of confronting the health challenges you face.
- Gradual Incorporation of Changes
It’s true that we want you to make dietary and lifestyle changes for your benefit, but it’s equally true that we always place emphasis on the word “gradual.” There’s a reason why they say, “Rome wasn’t built in a day.” So, please keep in mind that small, sustainable adjustments over time will lead to significant improvements in blood pressure and kidney health, and if you need guidance or support along the way, we are always here for you. - Mindful Eating Practices
Consider the last meal you ate. Did you savor each and every bite? Did you stop eating when you felt full? Mindful eating practices involve you being present during meals, paying close attention to hunger and fullness cues, controlling your portions, and making healthy food choices. - Seeking Professional Guidance
At Florida Kidney Physicians, we’re passionate about helping you create personalized dietary and exercise plans. We want to collaborate with you to ensure that all your diet and exercise plans are tailored to your specific health needs, and we invite you to seek our guidance often.
Cultivating a Healthier Tomorrow Through Lifestyle Changes
Don’t overlook the transformative potential of dietary modifications and regular physical activity. This blog post shared information about making valuable, gradual changes so you can lead a healthy life and promote the health of your heart and kidneys.
We’ll end this blog post by asking you to picture yourself sitting at the table eating a healthy meal, or going for a walk around the block with a friend. These actions can become habits. Perhaps an article published by National Library of Medicine says it best: “Habit-formation advice is ultimately simple — repeat an action consistently in the same context.”