High blood pressure can lead to stroke by damaging and weakening your brain’s blood vessels, causing them to narrow, rupture or leak.
It is also a big risk factor for other cardiovascular diseases.
Keeping blood pressure in a normal range is very important to your health.
Here are 8 simple ways to have healthy blood pressure:
Cut down on salt. Our blood pressure is sensitive to sodium. So it is important to control your sodium intake.
Many Americans eat more sodium (found in salt) than they need. Most of the salt comes from processed food (such as soup and baked goods). So read the food labels carefully when you shop.
Keep a healthy weight. Obesity is a risk factor of high blood pressure. If you are overweight or obese, you need to lose body weight.
Take exercise regularly. Regular exercise can reduce the risk of many chronic health conditions, including heart disease and high blood pressure.
Experts suggest healthy adults take 150 minutes exercise every week. You can easily achieve the goal by moving for at least 30 minutes most days of the week.
Have a healthy diet. You should choose an eating plan rich in vegetables, fruits, whole grains, and healthy fat. Meanwhile, you need to cut foods high added salt, saturated fat and added sugars.
Reduce alcohol drinking. Experts suggest that men should have no more than 2 drinks a day and that women should have no more than 1 drink a day.
Don’t smoke. Smoking raises your risk for heart disease, stroke, high blood pressure and many types of cancers. If you smoke, quit it now. This can help you live longer and healthier.
Sleep well. Tell your doctor if you’ve been told you snore or sound like you stop breathing briefly when you sleep—a possible sign of sleep apnea.
Treating sleep apnea and getting good sleep can help reduce blood pressure. It can also help keep your heart healthy.
Take prescribed drugs as directed. If you need drugs to help lower your blood pressure, you still should follow the lifestyle changes described above.