Reduce salt even more
People with high blood pressure should limit sodium to below 2,300 mg per day, aiming for no more than 1,500 mg per day. It is recommended to check food labels before use. When cooking at home, try replacing salt with herbal spices and adding more potassium-rich foods such as bananas, spinach, mushrooms and pickles.
Try to quit or limit alcohol
New guidelines recommend abstaining from alcohol. For people who often drink alcohol, it is recommended not to drink more than two glasses per day for men and not more than one glass per day for women. Research shows that drinking more alcoholic beverages can increase blood pressure for many years, even in people who do not have high blood pressure.
Stress management
Stress is associated with heart disease. Instructions recommend exercising and incorporating stress-reducing techniques such as yoga, deep breathing, and meditation. Exercise is recommended for 75–150 minutes per week, including aerobic activities such as brisk walking and strength training with straps or weights.
Lose at least 5% of your body weight
New guidelines recommend reducing at least 5% of body weight in overweight or obese adults. Talk to your doctor if you change your diet or take weight loss medication.
Apply the DASH diet
You should eat healthily, especially the DASH diet (abbreviation of Dietary Approaches to Stop Hypertension). This is a healthy diet designed to support the treatment of hypertension or prevent hypertension. The DASH diet encourages reducing salt in your diet and eating nutritious foods that support blood pressure reduction such as potassium, calcium and magnesium.
The diet focuses on less salt and more agricultural products, whole grains, beans, nuts, nuts, milk, poultry and fish with little or no fat...
