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.
För fullständiga tillagningssteg, gå till nästa sida eller klicka på Öppna-knappen (>), och glöm inte att DELA med dina Facebook-vänner.
