High blood pressure is a health condition that puts you at high risk of having a heart attack or stroke, and this risk only increases with age. Dietary changes and regular exercise can make a big difference.
DASH Diet
The DASH diet was created to treat high blood pressure. People who follow the DASH diet have seen significant reductions in blood pressure, regardless of other factors such as exercise. The main pillars of this diet are reducing salt intake and limiting red meat and sugary snacks.
The standard DASH diet limits sodium to 2,300 milligrams, or about one teaspoon of table salt, per day. A more stringent goal is less than 1,500 milligrams per day, which will help lower blood pressure more quickly.
Typical serving guidelines for the DASH diet, based on a 2,000-calorie-per-day diet, might look like this:
Grains: 6–8 servings per day
Vegetables: 4–5 servings per day
Fruit: 4–5 servings per day
Lean meat, poultry or fish: 6 servings or less per day
Low-fat dairy products: 2–3 servings per day
Nuts, seeds, and beans: 4–5 servings per week
Sweets: 5 servings or less per week
In general, this way of eating emphasizes a balance of nutrient-dense foods, including fresh produce, whole grains, beans, moderate amounts of lean protein, and low-fat dairy.
Exercise activities
Prioritizing healthy eating doesn’t mean you have to skip exercise. Combining the DASH diet with some exercise is more effective than either strategy alone. People who live an active lifestyle and get sick tend to have better results than those who are physically inactive.
Regular exercise makes your heart stronger over time and helps control blood pressure.
Some gentle exercises to help you control your blood pressure:
Walk
Cycling
Dancing
Jogging
Swimming
Although regular exercise lowers blood pressure over the long term by dilating your arteries, it can increase your blood pressure during exercise. You should consult a health care professional before starting a new exercise or diet regimen.
