How to reduce risk of high blood pressure

High blood pressure raises your chances of having both heart attack and stroke. It’s important to know your numbers. If you have high blood pressure, there are things you can do to bring it down, including taking medication.

Change food habit to reduce risk of high blood pressure

Skip foods high in total and saturated fat. Load up on fruits and vegetables in as many colors as possible. Go heavy on whole grains, and stay away from processed foods, especially ones high in carbohydrates, sugar, fat, and salt.

Control how much alcohol you drink. While small amounts may lower your blood pressure, large amounts can have the opposite effect. 

Do exercise to reduce risk of high blood pressure

You’re more likely to lose weight if you exercise and follow a healthy diet. Official recommendations call for at least half an hour of exercise most days of the week. The effects can be dramatic: Blood pressure drops of 4 to 9 points. Remember that exercise isn’t just going to the gym. It can be gardening, washing your car, or housework.

Low Salt intake to reduce risk of high blood pressure

It’s a prime factor in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much you’re getting. 

Relax and meditation to reduce risk of high blood pressure

Lowering your stress helps keep your blood pressure normal. Try mind-body exercises like yoga and meditation. Listen to calming and sweet music, or make music. One study found that playing music had benefits that were similar to physical activity.

Sitting in the sun can boost feel-good chemicals called endorphins and lower your blood pressure.

Don’t Smoke to reduce risk of high blood pressure

Stop smoking is probably the single best thing you can do for your heart. It’s good for your health in general, too. Not only does smoke hurt you over the long term, but your blood pressure goes up every time you have a cigarette.

Don’t Skip Your Medication to reduce risk of high blood pressure

For some people, lifestyle changes are enough to get and keep blood pressure under control. But many people need medication, too. It’s important to take it exactly as your doctor prescribes.