How to lower your blood pressure


If your blood pressure is high, lowering your blood pressure is one of the most important things you can do to prevent a heart attack. Follow your doctor’s advice and take your medication as prescribed; missing one day of your pills is never worth the risk.

Follow these recommended lifestyle tips to lower your blood pressure:

• Eat at least 5 servings of fruits and vegetables a day.

• When eating grains, choose whole grains as often as possible, at least half of the time.

• When eating dairy, choose fat-free or low-fat products.

• When using salt, use as little as possible (maximum 1 teaspoon per day or less if prescribed by your doctor), and choose low sodium versions of the ingredients you use whenever possible. To flavor foods with less salt, make great use of herbs as spices to complement your dishes and make them delicious.

• If you drink, limit it to a maximum of one drink (12 oz. of beer, 8 oz. of wine or 1.5 oz. of 80-proof spirits) a day if you are a woman and a maximum of two drinks a day if you are a man.

• Manage your weight by keeping it stable at a healthy range for you.

• Be physically active at least 30 minutes per day on most days of the week.

If you want to track your blood pressur, you can use the American Heart Association Blood Pressure Tracker Printable and online Versions.