High blood pressure puts you at risk for heart disease and stroke, two leading causes of death for Americans. But it can be controlled by following a healthy lifestyle. Here are some healthy tips to lower your high blood pressure:
1. If you smoke, quit.
Smoking is a major risk factor for heart disease, stroke and other serious health issues. After quitting, your risk of dying from heart disease drops by half within one year. Your risk of having a heart attack also decreases significantly.
High blood pressure and smoking are a deadly duo. Each cigarette causes your blood pressure to rise for several minutes after you smoke it. The more cigarettes you smoke per day and the more years you smoke, the greater your risk of developing high blood pressure.
2. Maintain a healthy weight.
Being overweight or obese increases your risk of developing high blood pressure. Losing weight can help lower or stabilize your blood pressure.
3. Be more active
Being more active is an important part of controlling your blood pressure. It also helps you control your weight, uses up extra energy and reduces stress. If you have not been active for a while, start slowly with activities like walking and home exercises. Then gradually increase how hard and long you exercise each week.
4. Eat less salt and sodium
Eating too much salt or sodium can cause high blood pressure. Use the Nutrition Facts label on food products to help you choose foods that are lower in salt or sodium. Learn what other food labels really mean and how they can help you make healthier choices. Also look for “low sodium” or “no salt added” foods when shopping and eating out, which will help lower the amount of salt and sodium in your diet.
