Small changes can make a big difference in your blood pressure numbers. 6 simple tips for actions you can take to help get your blood pressure back into normal range.
1. Lose weight:
The most effective means of reducing elevated blood pressure is to lose weight. And it doesn’t require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure.
2. Read labels:
American Heart Association has dubbed the “salty six” common foods where high amounts of sodium may be lurking such as breads & rolls, cold cuts & cured meats, pizza, poultry, soup, sandwiches. It doesn’t take much sodium to reach that 1,500 mg daily cap-just ¾ of a teaspoon of salt. Beware!
3. Get Moving:
Exercise daily, 30 mins at least 5 days a week.
4. Pump some iron:
Add weight training to your exercise regimen to help stay fit. Women lose muscle mass steadily as we age, and weight lifting is an often-overlooked part of an exercise plan for most women.
5. Limit alcohol to one drink per day:
Drinking too much, too often, can increase your blood pressure so practice moderation.
6. Relieve stress with daily meditation or deep breathing sessions:
Stress hormones constrict your blood vessels can lead to temporary spikes in blood pressure. It can trigger unhealthy habits that put your cardiovascular health at risk.
Reducing stress should be a priority if you are looking to lower your blood pressure. It is well documented that Lifestyle changes can lower blood pressure as much as pills can and sometimes even more!