Lifestyles changes to help you lower your blood pressure

When was the last time you thought about your blood pressure? If you're like most people, it probably hasn't been since your doctor mentioned it during your last checkup. But high blood pressure (hypertension) is a serious condition that can lead to life-threatening problems like heart attack and stroke. The good news is that you can lower your risk of hypertension with lifestyle changes.
“All patients should be encouraged to exercise, eat a healthy diet, and manage their weight,” . “There are a variety of strategies to help with these goals, but all require commitment.”

If making lifestyle changes feels overwhelming and you don’t know where to start, don’t worry! We’ve got you covered. These five tips will help you keep your blood pressure at a healthy level.

1. Lower Your Sodium Intake to Better Manage Blood Pressure

Lowering your sodium intake is important because sodium increases blood pressure by causing the body to retain excess fluid. This puts an added burden on your heart and puts more pressure on your blood vessels.
Various organizations recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day. But the ideal limit is really no more than 1,500 mg per day for most adults. Unfortunately, the average sodium intake of Americans is more than 3,400 mg per day. This is partly because sodium is so easy to consume — just 1 teaspoon of salt contains 2,300 mg of sodium.
“Beware of the AHA’s ‘Salty Six’ — six popular foods that can add high levels of sodium to your diet,” says Rachel Johnson, PhD, a professor of nutrition at the University of Vermont in Burlington and the former chair of the American Heart Association’s nutrition committee. “They are breads and rolls, cold cuts and cured meats, sandwiches, pizza, soup, and chicken.”

2. Increase Potassium Intake With Healthy Foods

Dr. Johnson notes that eating foods with potassium is important for controlling blood pressure because potassium slows the effects of sodium. Good sources of potassium include:

• Fruits like bananas, dried apricots, and pomegranates
• Vegetables like brussels sprouts, beets, and acorn squash
• Dairy products including fat-free or low-fat (1 percent) milk
• Coconut water

If you’re looking for meal ideas with more potassium, the AHA offers the following recipes that have at least two potassium-rich ingredients:

3. Eat a Balanced, Low-Salt Diet Rich in Fruits and Vegetables

The Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan based on research studies funded by the National Heart, Lung, and Blood Institute, part of the National Institutes of Health. The DASH diet has been shown to lower high blood pressure and improve cholesterol — two factors that lower your risk of heart disease.
The DASH diet promotes the following:

• Fruits and vegetables
• Whole grains
• Low-fat or fat-free dairy products
• Limiting sodium and foods high in saturated fat
• Reducing sugar-sweetened beverages and sugary foods

“Don’t try to change everything at once. Think about what you can manage initially, such as adding a serving of fruit or vegetable every day,” says Johnson. “Once that change becomes a habit you can move on to another heart-healthy change.”

4. Get Physically Active and Move More, With or Without a Gym

“I always recommend that people find something that they enjoy doing to stay in shape. For example, line dancing, walking outside, and riding a bike are all good ways to get active,” says Scott Parker, a health and fitness trainer and a national spokesperson for #GoRedGetFit — an online fitness challenge for women hosted by the AHA and Macy’s. “It’s also important to find other people you like doing the activity with, because that helps you stick with it.”
Other exercise options that don’t require a gym membership include body weight exercises like push-ups, squats, and jumping jacks. These exercises can be done at home or outside. For people who like going to the gym or running, these can be good ways to build community, notes Parker. Apps like Fitbit and MapMyRun can be helpful if you like keeping track of your steps, calories burned, weight, or number of miles run.

5. Maintain a Healthy Weight by Moving More and Eating Better

One of the most important things that you can do for your blood pressure is to manage your weight. Blood pressure rises as your body weight increases. Even small changes like losing 10 pounds can lower your blood pressure. If your goal is to lose weight, you’ll need to watch what you eat and be physically active.
“Begin by eating at home as often as you can and trying new recipes,” recommends Johnson. It’s also important to read nutrition labels. This will help you understand the amount of calories, sodium, fat, and potassium in your food.