Increases in blood pressure increases your risk for heart disease. People from very young to seniors can take steps each day to keep blood pressure levels normal.
- Eat a healthy diet. Eating healthfully can help keep your blood pressure down. Eat many fresh fruits and vegetables of varying colors which provide nutrients such as potassium and fiber. Also, eat foods that are low in saturated fat and cholesterol. Avoid sodium by limiting the amount of salt you add to your food. Be aware that many processed foods and fast foods are high in sodium.
- Maintain a healthy weight. Being overweight can raise your blood pressure. Losing weight can help you lower your blood pressure!
- Be physically active. Physical activity can help lower blood pressure. The Surgeon General recommends that adults should engage in moderate physical activities for at least 30 minutes on most days of the week. Move more!
- Cholesterol is a fat-like substance in the body. High levels in the blood can lead to heart disease and stroke.
- Saturated fats come largely from animal fat in the diet, but also from some vegetable oils such as palm oil. Studies1 have shown that people who eat a healthy diet can lower their blood pressure. For more information on healthy diet and nutrition, see CDC’s Nutrition and Physical Activity Program Web site
Sources:
- For more information, see the CDC’s Nutrition and Physical Activity Program Web site.
- http://www.cdc.gov/bloodpressure/what_you_can_do.htm
- NIH: Dietary Approaches to Stop Hypertension (DASH)
- NIH:, MD: National Heart, Lung, and Blood Institute; 2003. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure
Author: Marie Economos, Ohio State University Extension Educator, Family and Consumer Sciences.
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