1. Get More Exercise
Exercise decreases blood pressure by increasing the flow of blood around the body, including to the heart. Regular exercise helps keep blood vessels flexible, reducing blood pressure. Moderate-intensity aerobic exercise, such as brisk walking, reduces hypertension by about 10 mmHg (0.35 inch) per hour. A 5-minute walk three times a week lowers systolic blood pressure and diastolic blood pressure by 4 and 2 mmHg respectively.
2. Lower Salt Intake
Keeping salt intake low is particularly effective at lowering high blood pressure. In general, people should aim to limit their sodium consumption to less than 1,500 mg per day. There is no evidence that cutting back salt intake by even half of what Americans currently eat would decrease cardiovascular disease risk. People who need to cut back on their salt intake may find that they have to adjust the seasonings in their diet; check labels carefully for hidden sources of sodium. It’s recommended that people consume less than 2,300 mg of sodium daily, especially if they have hypertension. Foods containing salt should be avoided whenever possible, since they increase blood pressure. Most processed foods use lots of salt. Try to avoid buying packaged and frozen foods at the grocery store, where salty ingredients often lurk. If you do buy prepared foods, read labels carefully and ask questions about how much salt is added to each dish. Use herbs and spices to add flavor instead of using table salt. You could even try making your own dishes without any salt at all!
3. Eat More Fruits And Vegetables
Vegetables and fruits have higher amounts of vitamin C than meat, poultry, fish, eggs, milk, cheese, beans, nuts, seeds, and grains. These foods provide important antioxidants that may help reduce the risk of high blood pressure. Eating these foods makes them easier for the body to break down and use efficiently, helping produce more energy without raising blood pressure.
4. DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet was developed as a way to reduce high blood pressure. The diet emphasizes whole foods, fruits, veggies, nuts, seeds, legumes, low-fat dairy products, lean meats, fish, poultry, eggs, beans, peas, soy products, and whole grains. It encourages eating five servings per day of these food groups.
5. Omega-3 Fatty Acids
Omega-3 fatty acids can help lower blood pressure levels. These types of fats have been shown to decrease inflammation of the arteries. Inflammation is associated with high blood pressure. To get omega-3 fatty acids, eat cold water fish twice a week or take them in supplement form. Flaxseed oil is the best source of omega-3s.
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