High blood pressure, or hypertension, affects nearly half of adults in the United States, according to the Centers for Disease Control and Prevention (CDC). Managing it is crucial to reduce the risk of heart disease and stroke. Here are five verified steps to help control your blood pressure.
1. Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, and low-fat dairy while reducing sodium. The National Heart, Lung, and Blood Institute (NHLBI) recommends limiting sodium to 2,300 mg per day, or 1,500 mg for greater blood pressure reduction.
2. Get Regular Physical Activity: The American Heart Association (AHA) advises at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking or cycling. Regular activity can lower systolic blood pressure by 4 to 9 mm Hg.
3. Maintain a Healthy Weight: Losing even 5 to 10 pounds can help lower blood pressure, per the AHA. Body mass index (BMI) should be kept below 25 for optimal cardiovascular health.
4. Limit Alcohol and Quit Smoking: The CDC states that drinking alcohol in moderation—up to one drink per day for women and two for men—can help. Smoking cessation is critical, as nicotine raises blood pressure and damages arteries.
5. Manage Stress: Chronic stress may contribute to hypertension. Techniques like mindfulness, meditation, and adequate sleep (7-9 hours per night) are recommended by the Mayo Clinic to support blood pressure control.
