High blood pressure is manageable with daily habits that support cardiovascular health. This approach combines nutrition, relaxation, and movement for steady reductions.
7 heart healthy tips to lower your blood pressure – Carrum Health
Step 1: Adopt a Heart-Friendly Diet
Follow a pattern rich in produce, whole grains, and low-fat proteins. Include potassium sources like spinach to counteract sodium’s effects.
Step 2: Practice Stress-Relief Techniques
Spend 10 minutes daily on deep breathing: Inhale for 4 counts, hold for 4, exhale for 4. This lowers stress hormones that spike pressure.
Step 3: Get Moving Consistently
Incorporate moderate exercises like yoga or walking for 30 minutes most days. Build up gradually to improve heart efficiency.
Step 4: Reduce Sodium Smartly
Check labels and aim for under 2,300 mg daily. Season with spices, lemon, or herbs instead of salt.
Step 5: Monitor and Track
Use a home monitor to check readings regularly, logging them to spot patterns and share with your doctor.
Additional Tips: Maintain a healthy weight and limit caffeine. Regular check-ups ensure safe management.