5 Steps | Reduce High Blood Pressure | Select Health

5 Steps to Reduce High Blood Pressure

High blood pressure is very common—more than one in three people have it. And you might not even know that your blood pressure is high because there are no symptoms. But it can increase your risk of heart disease, stroke, kidney failure, and other problems related to diabetes.

Making changes like these can reduce your high blood pressure and protect your health:

1. Eat well & move more

Focus on eating more vegetables, fruits, lean proteins, healthy fats, and less sugar. Set aside time every day to move—the goal is 150 minutes or more of moderate intensity activity, plus strength training twice a week.

2. Limit alcohol

For men, have no more than two drinks a day. For women, have no more than one drink a day.

3. Reduce stress

Find ways to manage or reduce the things in your life that are causing stress. Seek help and support from the people around you.

4. Lose weight

The habits that help you lower your blood pressure may also help you lose weight. Losing as little as 5% of your body weight is enough to start lowering your blood pressure.

5. Quit tobacco

Quit smoking or chewing tobacco and avoid being around secondhand smoke.

To be sure of your blood pressure, have it taken by a healthcare professional. Talk to your doctor about making these lifestyle changes and where you can go for help.

Related: 10 Reasons Why Being in Nature is Good for You

Reference: “Elevated Blood Pressure: Act Now to Protect Your Health.” Intermountain Health, 2017. Web. 30 Oct. 2018. <https://kr.ihc.com/ext/Dcmnt?ncid=525959253&tfrm=default>