Take these simple steps to control your levels and manage your risks, according to the American Heart Association.
Step 1: Know Your Numbers
Blood pressure should be less than 120/80 mm HG in most cases. High blood pressure is defined as readings consistently higher than 130/80. Regularly monitor your blood pressure at home using a validated monitor. Discuss your readings with your doctor after your blood pressure is measured once a year by a health care professional. The most appropriate treatment can be ensured by getting accurate readings.
Step 2: Maintain a Healthy Weight
High blood pressure is more likely to occur if you are overweight or obese. Even losing three to five percent of your body weight can make a difference in your numbers. It is possible to lose weight with the help of a friend or a family member, and there are many plans and programs available to assist.
Step 3: Get Active
Adults should get 150 minutes of moderate activity per week to maximize health benefits and keep blood pressure within normal ranges. Whether it is vigorous exercise or a combination of both, 75 minutes is the ideal amount of time. Exercise activities such as brisk walking, swimming, cycling, and dancing can be beneficial.
Step 4: Eat Well
You can keep yourself and your family healthy by making small, simple changes to your eating habits. Fruits and vegetables, such as mangoes, avocados, and blueberries, can lower blood pressure over time. Fish, nuts, seeds, and whole grains are other smart choices.
Step 5: Reduce Alcohol and Tobacco Usage
High blood pressure and diabetes are risk factors for heart disease, and tobacco smoke contains chemicals that can harm your heart and blood vessels. High blood pressure is also associated with excessive alcohol consumption (more than two drinks per day). Avoiding secondhand smoke and limiting alcohol consumption can help reduce your risk.
