Blood pressure is an important indicator of heart health. Blood pressure is the pressure exerted on the walls of your arteries and vessels while the heart pumps. A regular blood pressure reading now defined as less than 120 over less than 80.
Having high blood pressure, or hypertension, makes your heart work harder and can worsen health problems. It is a dangerous condition because many people do not know that they have it, as it doesn’t have any side effects until it has progressed.
Thankfully, making a few lifestyle changes can help reduce blood pressure readings. Let’s take a look at how to control blood pressure:
- Maintain a weight recommended by your doctor. If you are overweight, your heart works harder to pump blood, causing your blood pressure to increase. Keep your weight within healthy limits to help control your blood pressure.
- Next, we’ll look at diet. Strive to eat a diet higher in fruits, vegetables, and whole grains. Stay away from food with high-fat content, such as fried and processed foods. Salt intake also plays a large part in blood pressure. Try to keep salt intake below 2,400mg per day. This means staying away from canned foods, lunch meats, and fast foods. Salting your diet can be tempting, but using seasonings such as fresh herbs and spices can be a good substitute. Using salt substitutes are not recommended, especially in people with kidney problems.
- Exercise! Between work, school, or caring for a family, finding time to exercise can be difficult, but just 30 minutes per day can be beneficial. You don’t need a gym membership or any equipment; brisk walking at least five days a week is sufficient.
- Limit alcohol consumption to 2 or fewer drinks per day.
These lifestyle changes can make a big difference in reducing your blood pressure. If you are concerned about your blood pressure readings, consult with your doctor about a management plan that works best.