Incorporate at least 150 minutes of moderate-intensity aerobic exercise weekly. Think brisk walking, swimming, or cycling. Aim for 30 minutes most days. Strength training twice a week builds muscle mass, further assisting blood pressure control.
Dietary Adjustments for Lower Blood Pressure
Reduce sodium intake to under 2,300 milligrams daily. Read food labels carefully. Choose fresh fruits, vegetables, and whole grains over processed foods. Increase potassium consumption through bananas, spinach, and sweet potatoes. Potassium helps balance sodium’s effects. Limit saturated and trans fats found in red meat and processed snacks. Focus on lean protein sources like fish and poultry.
Beyond Diet and Exercise
Maintain a healthy weight. Even modest weight loss can significantly impact blood pressure. Manage stress through techniques like yoga or meditation. Prioritize 7-8 hours of quality sleep nightly. Limit alcohol consumption. Regular check-ups with your doctor are vital for monitoring progress and adjusting treatment as needed.
