My partner went to the doctor recently and his blood pressure was right on the edge of being high! Scary, but it means we have to take action pronto. He will be back to the doctor in just a few months and we hope this will be improved. I have very had an unhealthy blood pressure recorded, but hearing his was high made me feel just as nervous as if my own was.
I immediately looked into what we could do to lower it and found these resources:
First of all, we rarely drink alcohol or caffeine, so those could not be the issue. Currently we do not even have any alcohol in the apartment and the only caffeine around is the chocolate he refuses to cut back on. His stress load will not be reduced with his defense getting closer and closer and sleep still eludes him as an insomniac. So those suggestions not much more can be done about. Especially since sleeping pills or melatonin supplements either have too strong of an effect or do not seem to make one once of a difference for him.
My partner is a VERY sedentary person and only likes the outdoors in small doses. He loves to just chill on the couch in front of the TV as much as possible and works in front of a computer much of the time. We are opposites in may ways and this is one of them. I have to admit that I have been pressuring him less than usual to get up and get outside with me because he is so stressed about completing his PhD.
So we plan to get him moving a bit more. He has started dancing occasionally for a 1 minute or more when the game he plays has a good beat going on. He is also trying to walk a bit more, even if it is just to check the mail or take out the trash. He does not really want to be fit or as active as myself, but he realizes that being more active could help him stay healthy.
I already do not make salty meals and since we eat from home most of the time (we eat out maybe once every 2 weeks, maybe). However, working on getting him to eat more veggies and less peanut butter M&Ms is the goal. Often he will push vegetables to the side or put them on my plate or even just tell me not to bother putting them on the plate at all. I think I just have to begin preparing them the way he likes them best (except for frying, I just am not doing that and he knows it), then eventually add in salads and veggie heavy bowls in our meal rotation.
Hopefully with these changes we will see an improvement with his blood pressure at his May appointment. He is not making huge changes, but even his doctor said start small and with someone who is so resistant to change like my partner we are doing just that.