You run an increased chance of having a heart attack and having a stroke if you have high blood pressure. Fortunately, there are simple, stress-free ways to minimize your risk for these problems, and you don’t even need to start following a strict diet or spend hours in the gym to achieve so. This is how:
Add More Movement to Your Day
For better cardiovascular health, the American Heart Association advises adults to engage in 150 minutes of moderate exercise per week. When you exercise moderately, such when you walk or swim, your heart rate is raised to the point where you can still converse but not sing.
It may also be a comfort to know that you don’t have to complete the 150 minutes of exercise all at once; you may divide it up into manageable chunks spread out over the course of the week if finding the time in your day to exercise is difficult for you (as it is for the majority of us).
Sneak in more movement by:
- Taking a walk on your lunch break
- Taking the stairs instead of an elevator
- Walking instead of driving, when possible
- Walking the dog instead of letting them out in the yard
If you persevere, even these minute amounts of physical exercise can build up to your weekly goal of 150 minutes.
Eat Less Salt
Your body holds onto more water as a result of sodium, which raises your blood pressure. You may maintain a healthy fluid balance in your body and a normal blood pressure by consuming less salt.
Some techniques to reduce salt intake include:
- Avoiding highly processed foods
- Rinsing canned foods that are high in sodium.
- Replacing salt with herbs and spices
- Buying reduced-sodium products
- Reducing the salt in your recipes
You should aim to consume no more than 2400 mg of salt each day.
Eat More Fruits and Vegetables
Your heart health can benefit greatly from eating fruits and vegetables. Many of them include potassium, including bananas, avocados, and leafy greens. Potassium counteracts the effects of salt while also assisting in blood vessel relaxation.
It can be easy to add more fruits and vegetables to your day. You can:
- Add vegetables to soups and pastas
- Eat a serving as an afternoon snack
- Enjoy salad before lunch or dinner
- Have a vegetable side dish with dinner
- Have a fruit with your breakfast
To avoid feeling overwhelmed by diet changes, gradually add one new portion to your day.
Sleep Well
Although it might not immediately come to mind as a technique to lower blood pressure, sleep is a vital part of your body’s self-renewal process. People who lack sleep are more likely to develop heart problems such as high blood pressure, obesity, and diabetes.
See Your Physician
Your primary care physician can assist you in keeping track of your blood pressure and choosing the evidence-based heart health improvement treatments that are best for you. To assist decrease your blood pressure, they can provide advice on your diet, exercise regimen, weight reduction objectives, and sleep quality. They can also put you in touch with helpful services like classes to help you quit smoking.
You can control your heart issues and health by working with a heart care specialist.
