Day 21: Manage Your Blood Pressure
Making a few changes to your lifestyle can help you maintain your blood pressure within a healthy range, but not keeping it under control can be life threatening. Most people diagnosed with high blood pressure should stay below 130/80 mm Hg, but be sure to talk to your doctor to help determine your personal target blood pressure.
- Maintain a healthy weight. Shedding those extra pounds can help lower your blood pressure. Shoot for body mass index (BMI) goal between 18.5 and 24.9.
- Eat a healthier diet. Be sure you eat lots of fruit and vegetables and incorporate some low-fat dairy. Consume less saturated fat and total fat.
- Lower your sodium intake. Ideally, you should stay under 1,500 mg a day.
- Get more exercise. Try to get at least 90 to 150 minutes of aerobic exercise per week. You can also combine this with weight training and/or isometric resistance exercises.
- Limit alcohol. Drink no more than 1–2 drinks a day. Drinking a small amount of alcohol (such as one glass of red wine) can actually help lower your blood pressure.
- Check your blood pressure at home. If you’ve been diagnosed with high blood pressure, keep track of it at home to be sure it’s staying within a healthy range.
- Take your medication.If you have been prescribed medicine to lower your blood pressure, be sure you take it exactly as you’ve been instructed by your doctor.
- American Heart Association, retrieved from: : https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/five-simple-steps-to-control-your-blood-pressure
- Harvard Health Publishing, Harvard Medical School, retrieved from: https://www.health.harvard.edu/staying-healthy/6-simple-tips-to-reduce-your-blood-pressure
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