1. Reduce Salt Intake
Sodium causes your body to retain water which raises blood pressure. Limit sodium to 1500mg per day and avoid processed foods.
2. Exercise Regularly
30 minutes of moderate exercise like walking, swimming, or cycling 5 days per week can lower blood pressure by 5 to 8 mmHg.
3. Lose Excess Weight
Every 2 pounds of weight lost can reduce blood pressure by 1 mmHg. Even a 5 percent weight loss makes a significant difference.
4. Eat the DASH Diet
The DASH diet focuses on fruits, vegetables, whole grains, and low-fat dairy. It can lower blood pressure by up to 11 mmHg.
5. Limit Alcohol
More than one drink per day raises blood pressure. Reducing alcohol can lower systolic pressure by 4 mmHg.
6. Quit Smoking
Each cigarette raises blood pressure temporarily and damages blood vessel walls over time.
7. Manage Stress
Chronic stress elevates blood pressure. Daily meditation, yoga, or deep breathing significantly reduces stress hormones.
Monitor your blood pressure regularly and consult our cardiologists at Medlink Access.