A healthy blood pressure is one key to a healthy you. How do you aim for a healthier blood pressure? One way to begin is to look at what you eat, how much you move, and where you are with your weight.
In this blog post, we are going to talk about 3 ways to improve your lifestyle as you focus on a healthy blood pressure.
Eat a well-balanced, low-salt diet. Eating healthy is one way to give your lifestyle a boost. How do you do it? Check out our blueprint for healthy eating. And for specific tips, you can read how to change the way you eat to lower blood pressure.
To eat healthy, you need to:
- Eat plenty of:
- Whole grains
- Low-fat and non-fat dairy products
- Skinless poultry and fish
- Nuts and legumes
- Non-tropical vegetable oils
- Sodium. Not sure where to start? here’s how to reduce your sodium. And, did you know that these six foods contribute the most sodium to our diets? When you select these foods, make sure to check the label and choose the option with the least amount of sodium.
- Sugary drinks. Sip smarter and join the healthy drinks action team.
- Salty or highly processed foods. Can processed foods be healthy? Get Tips about processed foods and share that info with your friends!
- Sweets. Learn more about how to cut out added sugars today.
- Saturated and trans fats. You can learn more about the facts on dietary fats and share the info with your friends! Fatty or processed meats. If you eat meat, compare labels and select the leanest cuts available.
- Alcohol. If you drink, limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.
Take control of the food you eat. Many food companies are already making changes. For example, the food service company Aramark has reduced sodium by 14% (you can take action with food service companies today).
- Eat plenty of:
Enjoy regular physical activity. Exercise in our culture may not just happen. You may have to shift your focus to incorporating physical activity into your day. Taking charge of your fitness may be one of the best decisions you’ll ever make. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly.
Aim for a total of 40 minutes of moderate to vigorous activity, three to four times a week. What does that look like? Here are some easy tips to get active at home, at work, and at play. And, as winter approaches, get these tips on how to stay active in cold weather. It’s a great way to warm up with cool weather workouts.
- Maintain a healthy weight. It’s important to find out where your weight falls by determining your BMI. The benefits of maintaining a healthy weight go far beyond improved energy and smaller clothing sizes. By losing weight or maintaining a healthy weight, you are also likely to enjoy a better quality of life, including a healthier blood pressure!
How will you achieve a healthy blood pressure? Let us know in the comments!