Here are some comprehensive strategies to help manage and reduce hypertension:
Lifestyle Changes Healthy Diet Reduce Salt Intake: Aim for less than 2,300 mg of sodium per day, ideally 1,500 mg for greater benefits. Eat More Fruits and Vegetables: Incorporate foods high in potassium, such as bananas, oranges, and spinach. Choose Whole Grains : Opt for whole grains instead of refined grains. Limit Saturated Fats: Reduce intake of red meat, full-fat dairy products, and processed foods. Regular Physical Activity Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Activities like walking, jogging, cycling, and swimming are beneficial. Maintain a Healthy Weight Losing even a small amount of weight if you're overweight or obese can help reduce blood pressure. Limit Alcohol Intake Men should have no more than two drinks per day, and women should limit to one drink per day. Quit Smoking Smoking cessation helps improve overall heart health and lowers blood pressure. Reduce Stress Engage in relaxation techn...