Eat Smart
Food is fuel. It's important to make heart-healthy choices when it comes to eating. Diets are not one-size-fits-all…it's all about balance. Be mindful of what you eat—ensuring you incorporate whole grains, fruits, vegetables, lean proteins, and healthy fats into your everyday meals. Did you know that ingesting too much sodium can raise your blood pressure and eating potassium-rich foods can help to lower your blood pressure? Other ways to lower your blood pressure naturally include drinking alcohol in moderation, cutting back on caffeine, and eating fewer processed foods.
Manage Stress
We get it. Life gets busy. Self care is more important than ever so be sure to create a routine where you can take time for yourself every day. From yoga to meditation or even a short walk outside or taking a warm bath…it's incredibly important to unplug and take a little time for yourself every single day. Remember, one must take care of oneself to take care of others.
Enjoy Exercise
You got this! A body in motion stays in motion. Did you know that regular exercise can help to lower your blood pressure? The World Health Organization recommends at least 150 minutes of exercise weekly. Choose activities you enjoy and create routines. When it comes to exercise, moderate to aerobic—when talking while breathing becomes more of an effort—is best. But even short walks or getting up and moving during your day contribute to your overall goal. Switch things up, add intensity and incorporate some resistance or weight training into your routine a few days a week. Great news, regular exercise also helps with sleep.
Dream Well
Rest. Recharge. Repair. Repeat. Doctors recommend adults get between 7 and 9 hours of quality sleep nightly. Rest easy knowing there are endless benefits to quality sleep—from improved brain function to cellular repair, strengthening your immune system to improved mood and energy. If you have trouble falling asleep try to create calming nightly routines and avoid checking your phone or other devices late at night.
Maintain a healthy weight
It goes without saying that we should all eat a healthy diet. Easier said than done when you have a full day of activities. Try to exercise regularly. Watch your waistline. Talk to a doctor if you think you might need to lose weight. Blood pressure can sometimes become elevated with weight gain.
Quit Smoking
Smoking is known to increase blood pressure. So the good news is that quitting helps to lower blood pressure. Any which way, snubbing out smoking is better for your health.
Monitor your blood pressure at home
Keep tabs on your blood pressure with home monitoring. You can track how making some easy lifestyle changes helps to improve your blood pressure. It's a simple habit that helps to keep your readings in a healthy range for optimal health. High blood pressure puts you at a higher risk for stroke and heart attacks. With an at home blood pressure monitor you can keep your heart health in check.
Get support
High blood pressure is more common than you think. More than half of Americans are diagnosed with high blood pressure. Talk to your family and friends…you might just find they are also working to improve their blood pressure. Talk to your doctor, always be honest about your lifestyle habits, and report any changes in your blood pressure. Remember, you are not alone…you can always find a local support group.
source: heart.org