✅ How to Maintain Healthy Blood Pressure at Any Age
1. Adopt a Heart-Healthy Diet
DASH or Mediterranean diets: Rich in fruits, vegetables, whole grains, lean protein.
Reduce sodium: Aim for < 1,500–2,300 mg per day. Increase potassium: Bananas, spinach, sweet potatoes, beans. 2. Stay Active 150 minutes/week of moderate exercise (brisk walking, cycling). Include strength training twice a week. 3. Manage Weight Losing 5–10% of body weight can significantly lower BP. 4. Limit Alcohol & Avoid Smoking Alcohol: ≤1 drink/day for women, ≤2 for men. Smoking: Damages blood vessels; quitting improves BP quickly. 5. Manage Stress Practice mindfulness, deep breathing, yoga, or hobbies. 6. Monitor Regularly Home monitoring can help track trends and effectiveness of lifestyle changes. Next Page
