Blood Pressure Tips
Blood Pressure Tips
You could have high blood pressure and not know it. Since it has no symptoms, it’s called a “silent killer.”
If you’re one of the millions of adults who need to manage their blood pressure, you can start today with these nine tips.
Arteritis, Giant Cell
Important It is possible that the main title of the report Arteritis, Giant Cell is not the name you expected. Please check the synonyms listing to find the alternate name(s) and disorder subdivision(s) covered by this report.
Read the Arteritis, Giant Cell article > >
1. Hold the French fries and other salty foods. Choose low-sodium and no-salt-added foods. Limit the amount of salt that you cook with. You shouldn’t eat more than a teaspoon of salt (which has 2,300 milligrams of sodium) per day if you’re healthy. Some people have an even smaller limit. For instance, people with heart disease should not get more than 1,500 milligrams per day. Ask your doctor what’s OK for you. Read labels on foods or menu items to see how much you get in a serving.
2. Limit alcohol. Small amounts can curb blood pressure. But drink too much, and your numbers go up. Men should limit themselves to two alcoholic drinks a day, while women should stick to just one a day. (One drink is a single serving of wine, beer, or a small amount of hard liquor.)
3. Get moving. It’s ideal to do heart-pumping aerobic exercise (like walking, jogging, or dancing) for 30 minutes a day. You can break that into three short bursts of just 10 minutes each. That’s enough to start to make a difference.
4. Don’t clean your plate. Cut calories to help yourself lose weight. That’s good for your blood pressure. When you eat out, remember that many restaurants serve way too much food. Before you dig in, put some of it in a to-go box. It’s best to eat smaller meals at home, where you control portions and ingredients.
5. Ditch tobacco. It’s not just about cigarettes. Any tobacco product can damage your blood vessels, making high blood pressure more likely. Work with your doctor to make a plan that can help you quit. Also look into support groups in your area.
6. Upgrade your stress skills. If you drink, smoke, or overeat when you’re under the gun, that can make your blood pressure go up. Try yoga, deep breathing, or meditation and exercise instead. It’s also healthy to say “no” to requests that could make your life too hectic.
If you’re one of the millions of adults who need to manage their blood pressure, you can start today with these nine tips.
Recommended Related to Heart Health
Arteritis, Giant Cell
Important It is possible that the main title of the report Arteritis, Giant Cell is not the name you expected. Please check the synonyms listing to find the alternate name(s) and disorder subdivision(s) covered by this report.
Read the Arteritis, Giant Cell article > >
1. Hold the French fries and other salty foods. Choose low-sodium and no-salt-added foods. Limit the amount of salt that you cook with. You shouldn’t eat more than a teaspoon of salt (which has 2,300 milligrams of sodium) per day if you’re healthy. Some people have an even smaller limit. For instance, people with heart disease should not get more than 1,500 milligrams per day. Ask your doctor what’s OK for you. Read labels on foods or menu items to see how much you get in a serving.
2. Limit alcohol. Small amounts can curb blood pressure. But drink too much, and your numbers go up. Men should limit themselves to two alcoholic drinks a day, while women should stick to just one a day. (One drink is a single serving of wine, beer, or a small amount of hard liquor.)
3. Get moving. It’s ideal to do heart-pumping aerobic exercise (like walking, jogging, or dancing) for 30 minutes a day. You can break that into three short bursts of just 10 minutes each. That’s enough to start to make a difference.
4. Don’t clean your plate. Cut calories to help yourself lose weight. That’s good for your blood pressure. When you eat out, remember that many restaurants serve way too much food. Before you dig in, put some of it in a to-go box. It’s best to eat smaller meals at home, where you control portions and ingredients.
5. Ditch tobacco. It’s not just about cigarettes. Any tobacco product can damage your blood vessels, making high blood pressure more likely. Work with your doctor to make a plan that can help you quit. Also look into support groups in your area.
6. Upgrade your stress skills. If you drink, smoke, or overeat when you’re under the gun, that can make your blood pressure go up. Try yoga, deep breathing, or meditation and exercise instead. It’s also healthy to say “no” to requests that could make your life too hectic.
