Eating a healthy diet. To help lower your blood pressure, you need to limit the amount of sodium (salt) you eat and increase the amount of potassium in your diet. It is also important to eat foods that are lower in fat, as well as many fruits, vegetables and whole grains. The DASH Diet is an example of a diet plan that can help you lower your blood pressure.
Regular exercises. Exercises can help you maintain healthy weight and lower your blood pressure. You should try to get aerobic exercise with a moderate intensity of at least 2 hours and a half per week, or intensive intensive aerobic exercise for 1 hour and 15 minutes a week. Aerobic exercise, such as fast walking, is any exercise where your heart beats harder and uses more oxygen than usual.
Being healthy. Overweight or obesity increases the risk of high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce the risk of other health problems.
Alcohol restriction. Drinking too much alcohol can increase your blood pressure. It also adds extra calories that can cause weight gain. Men should have no more than two drinks a day, and women only have one.
I do not smoke. Smoking cigarettes increases your blood pressure and puts you at a higher risk of heart attack and stroke. If you do not smoke, do not start. If you smoke, talk to your healthcare provider for help finding the best way to stop smoking.
Stress management. To learn how to relax and deal with stress can improve your emotional and physical health and reduce high blood pressure. Stress management methods include exercises, listening to music, focusing on something calm or relaxed and meditation.
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