Keeping your blood pressure in check isn't just about cutting back on salt. It's also about moving more and committing to a more active life.
If you're new to exercise, you have a lot of options, whether it's hiking with your family, swimming at a local pool, joining a club sports team, trying yoga, or signing up for sessions with a personal trainer. Chances are, you'll find something that will help you get your blood pressure down and may even become your new favorite hobby.
Getting started may...
The answer is yes. Your lifestyle does matter -- a lot.
Try DASH or TLC
Your doctor, or a dietitian, should have given you guidelines for your diet. They may have mentioned DASH (Dietary Approaches to Stop Hypertension), which is about lowering blood pressure, or TLC (Therapeutic Lifestyle Changes), which focuses on lowering your cholesterol levels.
On either plan, you'll:
Eat more fruits, vegetables, whole-grain foods, poultry, fish, and low-fat dairy products
Limit the amount of red meat, sweets, and sweetened beverages you eat
Another cornerstone is cutting back on salt.
Lowering the amount of salt you eat can help lower the amount of fluid your body holds onto. This lowers your blood pressure and makes it easier for your heart to do its work. Getting no more than 1,500 milligrams per day (about a quarter-teaspoon of table salt) helps the most.
Try these tips:
Read labels. Look for "salt," "sodium," "sea salt," and "kosher salt."
Rinse salty canned food such as tuna before using it.
Substitute herbs and spices for sodium and salt when cooking.
Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.