![]() Per the Physical Activity Guidelines for Americans, aim for at least 150 minutes of moderate-intensity exercise each week. ![]() Get Active: Regular physical activity can help lower blood pressure since it promotes better blood flow.According to a 2020 review in the Journal of Thoracic Disease, multiple studies have shown that smoking is a major risk factor for high blood pressure and heart disease. Quit Smoking: It’s no secret that smoking is bad for your heart health.Keep your bones and teeth strong and healthy. Healthy eating can: Lower your risk of chronic health conditions, such as heart disease, type 2 diabetes, and some cancers. Stress Management: Practices like yoga, meditation or simply setting aside “me time” can help reduce stress, a risk factor for high blood pressure, per the National Institutes of Health. There are many benefits of eating healthily.If you enjoy alcohol, make sure you align with the recommended guidelines from the Centers for Disease Control and Prevention-one drink or less per day for women and two drinks or less for men. Limit Alcohol: Research, including a 2018 study in PLoS One, suggests that excessive alcohol can elevate blood pressure.Additionally, the DASH diet recommends choosing leaner cuts of meat instead of fattier ones. It’s rich in fruits, vegetables, whole grains and healthy fats that help promote heart health. ![]() Embrace the DASH Diet: This diet, which stands for Dietary Approaches to Stop Hypertension, is the go-to eating pattern for people managing heart-health conditions, mainly hypertension.The WHO recommends limiting sodium intake to approximately 2,000 milligrams per day, significantly less than the 4,310 milligrams consumed on average worldwide. Reduce Sodium Intake: According to a 2019 study published in Nutrients, lowering your sodium consumption can significantly impact your blood pressure.
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