Reduce sodium intake significantly. Aim for less than 2,300 milligrams daily; ideally, under 1,500mg.
Increase potassium consumption through foods like bananas, sweet potatoes, and spinach. Potassium helps counter sodium’s effects.
Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly.
Maintain a healthy weight. Losing even a small amount of weight can significantly lower blood pressure.
Incorporate stress-reduction techniques. Daily meditation or yoga can help lower cortisol levels, a hormone linked to high blood pressure.
Get enough sleep. Aim for 7-8 hours of quality sleep per night to support cardiovascular health.
Limit alcohol consumption. Excessive alcohol intake raises blood pressure.
Choose a DASH diet (Dietary Approaches to Stop Hypertension). This diet emphasizes fruits, vegetables, whole grains, and lean proteins.
Quit smoking. Smoking severely damages blood vessels and increases blood pressure.
Monitor your blood pressure regularly. Track your readings and discuss them with your doctor.
