08/27/2023
By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
1. Exercise regularly. Regular physical activity can lower high blood pressure. As a general goal, aim for at least 30 minutes of moderate physical activity every day.
2. Eat a healthy diet. Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements.
3. Reduce salt in your diet. Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure. Read food labels. Look for low-sodium versions of foods and beverages. Eat fewer processed foods. Most sodium is added during processing. Don't add salt. Use herbs or spices to add flavor to food. Cook. Cooking lets you control the amount of sodium in the food.
4. Lose extra pounds. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure.
5. Limit alcohol. Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure.
6. Quit smoking. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.
7. Get a good night's sleep. Poor sleep quality, getting fewer than six hours of sleep every night for several weeks can contribute to hypertension.
8. Reduce stress. Long-term emotional stress may contribute to high blood pressure.
9. Monitor your blood pressure at home and get regular checkups.
10. Get support. Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercising.
