Looking after your blood pressure is important for your heart, more energy and for your general well-being. Doctors say blood pressure is sometimes called “the silent killer” because early symptoms are common but cause serious complications such as heart attacks, strokes or harm to the kidneys.
The positive part? There are natural things you can do to help have and keep healthy blood pressure levels. This article explains five proven tips that you can follow easily to support your cardiovascular health.
1. Pay attention to how much sodium you eat each day.
A great way to keep your blood pressure under control is to eat less salt. When your sodium levels are too high, your body takes in more water, making vessels in your body stretch.
What Makes It Important
Many grown-ups regularly eat much salt than is thought to be safe for them, often without knowing. Almost every processed meal, restaurant order and popular breakfast cereal can contribute a lot of sodium to your diet.
Practical Tips
Use what’s on the label to learn how much sodium is in each serving.
Eat less than 2,300 mg of sodium a day and limit it to under 1,500 mg if possible.
For flavor, add herbs and spices in your meals instead of salt at home.
Check labels and reduce your intake of foods with lots of sodium.
Bonus Tip
Go for low sodium or no salt added foods whenever you can. Cutting down your sodium a little each day can improve your health over time.
2. Start eating a diet that protects your heart (DASH Diet).
Eating a healthy diet is important to control your blood pressure. Health experts often recommend the DASH diet to help control blood pressure.
Essential Parts of the DASH Diet
Fruits and vegetables provide lots of potassium, fiber and antioxidants.
Whole grains are important for your heart and help keep blood sugar under control.
Low-fat dairy works well for giving you protein and calcium.
Good examples of lean protein are fish, poultry, legumes and nuts.
Eating less sugar and fat from red meat helps cut back on your sugar and fat intake.
Key Benefits
Lowers your blood pressure on its own
Helps people to lose or manage their weight.
Helps lower LDL cholesterol.
You don’t have to make major changes to adopt the DASH diet; add more fruits and vegetables and reduce the amount of processed snacks you eat.
3. Try to Move More Every Day
The health of your blood pressure depends a lot on regular exercise. Being active improves heart health, making it easier for the heart to move blood through your body. It makes your arteries less tense and preserves a balanced blood pressure reading.
What to Know About Recommended Workouts
You should try to do at least 150 minutes per week of activity like brisk walking or cycling (at a moderate level).
Include exercises that strengthen your muscles on two or more days per week.
Don’t forget to include stretching and mobility exercises for your general health.
Easy Steps for More Daily Activity
Choose stairs over an elevator when you have the chance.
Get a little fresh air by going for a stroll after each meal.
Sign up for a class in dance or yoga.
Exercise for just 10 minutes around your work breaks.
Staying active often reduces stress and helps you control your weight which are both good for your blood pressure.
4. Take care of your weight and eat a balanced diet.
Having too much weight raises your chances of getting high blood pressure. Carrying extra fat around your body makes your heart work more which puts stress on your veins and increases blood pressure.
Ways Weight Changes Blood Pressure
Shedding a little weight can greatly help lower your blood pressure. Reducing your body weight by just 5-10% can make a difference for your health.
How to Gain or Lose Weight
Make sure your meals are healthy and exercise often.
You can track your daily calorie intake with either food journals or apps.
Pass on those fad diets and focus on making healthy changes you can keep up with for a long time.
Ensure you drink water instead of drinks containing added sugar.
If you’re looking for a weight loss plan that also supports your heart, talk to your doctor or a registered dietitian.
5. Know How to Take Care of Stress
Being stressed for a long time can raise a person’s blood pressure without showing many warning signs. When you’re stressed, your body raises your blood pressure by releasing hormones like adrenaline and cortisol. Failing to cope with stress can have consequences that last for a very long time.
How Reducing Stress Can Help
Breathing deeply can both slow down your heart rate and make you less anxious.
Doing mindfulness meditation for just 10 minutes each day can help you relax.
Keep your sleep time the same each day and aim for 7–9 hours in bed.
Painting, gardening and reading are enjoyable ways to help reduce stress.
You can choose to talk to others or join a support group so you don’t have to deal with tough emotions alone.
Do Not Use Harmful Ways to Cope
Avoid drinking excessive alcohol, smoking or eating junk foods when you’re facing stress. These actions can give you immediate relief, yet they hurt your health and your blood pressure over the long run.
As a bonus, keep your blood pressure under observation on a regular schedule.
It’s important to check your blood pressure often, even if you never feel ill. They are inexpensive to buy and simple to operate and checking your blood pressure often allows you to see any changes more quickly.
There are important times to check the engine.
If you’re at risk, have a test done once every week.
When your healthcare provider recommends it
Be sure to keep track of your readings and give them to your doctor.
The sooner you find out about the problem, the less likely you are to have serious complications.
Conclusion
Taking care of your blood pressure is important for your whole life, though it doesn’t have to be a big deal. Following these five heart-friendly habits—limiting sodium, following a healthy diet for the heart, exercising, keeping your weight at a healthy level and managing your stress—can make a big difference to your health and life quality.
If you want to control your blood pressure now or protect against it in the future, how you live each day really counts. Be sure to stick to the plan, watch your progress and talk to your healthcare provider whenever you have questions. Your heart will be healthier because of it.
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