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Blood pressure should be taken seriously as high blood pressure can lead to heart attacks and strokes. Here are some simple ideas for better blood pressure

Why high blood pressure matters

Reducing blood pressure levels below the recommended range can help protect you from:

  • Heart attacks
  • Stroke
  • Kidney disease
  • Eye disease
  • Cognitive decline

Lifestyle changes impact blood pressure levels just as much (or even more) than pills.

Small changes

Follow these 6 simple ideas for better blood pressure to get your blood pressure in the normal range.

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Lose weight

  • Most effective means of reducing elevated blood pressure
  • Losing as little as 10 pounds can lower blood pressure

Read labels

  • Americans eat too much dietary sodium
  • Just ¾ of a teaspoon of salt is the daily cap
  • Half of that amount is found on a single Egg McMuffin breakfast sandwich
  • Read labels to weed out foods with high sodium levels

Be wary of these high-sodium foods:

  • Bread and rolls
  • Cold cuts and cured meats
  • Pizza
  • Poultry
  • Soup
  • Sandwiches

Get moving

Personal trainer and senior man exercising at the gym.

  • Small changes to an exercise routine make all the difference
  • 30 minutes, 5 days a week
  • Do something you love or it won’t stick
  • Try dancing, biking, brisk walks, or another fun activity
  • Everyday activities like gardening can even have an impact

Strength exercise

  • Weight lifting can help to lose weight and stay fit
  • Women lose muscle mass steadily as they age
  • Weight lifting is often overlooked, so add it to an exercise plan

Limit alcohol intake

  • Limit alcohol to one drink a day
  • Drinking too much and too often can increase blood pressure
  • Practice moderation when drinking alcohol

Try meditation and deep breathing sessions

  • Stress hormones constrict blood vessels
  • They can lead to temporary spikes in blood pressure
  • Over time, stress can trigger unhealthy habits
  • Overeating, poor sleep, and misusing drugs and alcohol can be caused by stress
  • Reducing stress through daily meditation and deep breathing sessions can help lower blood pressure

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