5 Tips to Help Lower Your Blood Pressure
Did you know? About 75 million American adults (32%) have high blood pressure—that’s 1 in every 3 adults. High blood pressure, or hypertension, is a blood pressure reading above 140/90 mmHg (millimeters of mercury). Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States. Fortunately, high blood pressure is treatable and preventable. Because May is Blood Pressure Awareness Month, here are 5 tips to help lower your blood pressure.
1.) Regular Checkups: Many people with high blood pressure don’t even know they have it. The only way to know is to check your blood pressure regularly.
2.) Watch your waistline: Maintaining a healthy weight for your body type helps keep your blood pressure in check. If you carry excess weight, losing it is especially important for lowering blood pressure. Talk to your doctor or nutritionist about a target weight and a safe weight loss plan.
3.) Exercise regularly: Simple aerobic activity, such as walking or doing chores around the house, can lower blood pressure. ACSM recommends a half hour minimum of moderate physical activity five days a week. And because May is also Physical Fitness and Sports Month, it’s a great time to dive into some heart healthy movement.
4.) Reduce sodium: If you cut even a little bit of salt from your diet, you can lower your blood pressure by as much as 8 mmHg. The majority of salt in the American diet comes from restaurant food and highly processed foods so reducing or cutting these foods out of your diet can help.
5.) Stress management: Stress can increase blood pressure so you’ll want to pay particular attention to lowering your stress if you’re at risk for high blood pressure due to being overweight. Not only do eating right and exercising help with stress management, but activities like meditation and deep breathing can also help.
When you’re living a healthy lifestyle, you’re also making the right choices for your blood pressure. Watching your weight, exercising, and eating right can win the battle against hypertension. If you have high blood pressure or if you’d like to learn more about healthy eating, please contact Right Nutrition Works today at 623.556.3886 to schedule an appointment to discuss your health goals, identify your challenges, and help you create a healthier life!
Prajakta Apte, RDN
Right Nutrition Works
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