Weight loss
One of the most effective ways to lower high blood pressure is to lose weight. You don't need to lose too much, just lose 3 - 5kg can help lower blood pressure.
Read food labels carefully
High salt intake due to the habit of eating salty foods is one of the main causes of high blood pressure. Therefore, eliminate foods high in salt by reading the nutrition label on foods carefully. It is difficult to reduce salt without reading the label, unless you cook all meals yourself. In particular, note that the group of "6 salty dishes" often contains a lot of salt: bread, rolls; cold meat, processed meat; pizza; poultry; sandwiches.
Exercise
No need to exercise too much to improve your health. Aim for at least 30 minutes of exercise per day, 5 days per week. The important thing is to choose the activities you love: dancing, cycling, brisk walking... Even simple activities like gardening are helpful.
Lifting weights
Add resistance exercises, such as weightlifting, to your workout regimen to lose weight and maintain fitness. As we age, our muscles will gradually lose, and weight training is often overlooked in exercise plans, especially for women.
Limit alcohol and beer
Drinking too much and too often can increase blood pressure. So, maintain a moderate level - no more than one drink per day.
Reduce stress
The stress hormones constrict blood vessels and cause temporary high blood pressure. In the long run, stress also leads to unhealthy habits such as overeating, poor sleep, alcohol abuse and stimulants, increasing the risk of cardiovascular disease. Therefore, to lower blood pressure, the top priority is to control stress.
