Chris Jones, a research scientist in the College of Engineering, was interested in reducing or eliminating his blood pressure medication through lifestyle changes. He enlisted the help of liveWELL health coach Ilona Lichty; together, they identified dietary changes recommended in an article on diet and hypertension in Today’s Dietitian.

As Chris made nutritional changes, he also saw improvements in his blood pressure numbers. Four months later, with his doctor’s support, Jones reduced his dosage of blood pressure medication. Jones talks about the changes he made and advice for others looking to make healthy changes in their lifestyle.

What nutritional changes contributed to lowering your blood pressure?

I focused on two things: reducing or eliminating sugar on most days, and eating more vegetables, especially spinach, beets (and beet juice), and plants in the cabbage family. Also, a lot of hummus instead of meat in sandwiches. And I eat a lot of blueberries when they aren’t too expensive. I try to never salt my food, but I love salt on sweet corn and melon.

How has your health changed?

The bad thing about high blood pressure is that you don’t feel bad when it is high. I bought a blood pressure machine when I started seeing the health coach in March 2016. I track it closely nearly every day; and in four months, it went from an average of 130/80 to an average of 119/73. At this point, I started taking only half of a pill, and my blood pressure is now almost always below 120/80.

What does your weekly exercise routine look like?

First, I never drive to work; I always bike or walk. This is not a problem because I live only 1.5 miles from campus. I work out most days at Fitness East, usually doing elliptical and/or weights. If my knees don’t hurt, I will run on the treadmill slowly from time to time. If I don’t work out, I try to take a walk for 15 to 20 minutes in the middle of the day. One night a week and on weekends I take a long walk of one to two hours.

What does your typical diet look like?

I eat oatmeal with cinnamon and blueberries, eggs/toast, or cereal with soy or almond milk for breakfast. It took a while to get used to oatmeal without sugar. For lunch I eat hummus with spinach on tortillas and sometimes vegetable soup when I have it. For supper I usually eat fish, chicken breast or a bratwurst with a lot of vegetables but not potatoes. I still have bad habits. For example, I love tacos and have a hard time resisting those on Tuesday nights.

What is your favorite part about healthy eating?

I’ve done a lot of vegetable gardening over the years and so growing it and eating it are both healthy activities, and combining the two is satisfying.

Any advice for others who are considering using a dietary approach to lower their blood pressure?

I would say have lots of good stuff on hand in your office so you can resist temptation. You’re not going to see instantaneous effects. It’s very much like beginning an exercise regimen; it takes a while to see effects. I ate so much spinach in the beginning I really started to get sick of it, so you need to make sure you have a large variety of healthy stuff to choose from.

Registration is now open for spring group coach series Resilience 101

Join Coach Carla Melby-Oetken for four sessions to gain stress-management skills and tips to help you bounce back quickly from life’s challenges. To learn more about the many topics covered in this series, visit Building Resiliency@Iowa.

Section 1: Wednesdays at the Campus Recreation and Wellness Center (CRWC)
Noon to 12:45 p.m.
March 22 and 29, April 5 and 12
CRWC Wellness Conference Room, E119K

Section 2: Fridays at UI Health Care
Noon to 12:45 p.m. 
March 24 and 31, April 7 and 14
Melrose Conference Dining Center, Conference Room

Eligibility: Free to UI staff and faculty in 50 percent or greater regular positions. Priority will be given to those who have not participated in health coaching within the last 12 months. 

To sign up, or for more information, contact liveWELL at livewell@uiowa.edu or 319-353-2973.