A clinical study, called Dietary Approaches to Stop Hypertension, has found that certain healthful eating patterns can reduce blood pressure. This is called the DASH diet. Findings from the second phase of the DASH study indicate that cutting salt intake is another effective way to lower blood pressure.
Losing as little as 10 pounds can help decrease your heart’s workload and lower your blood pressure. Follow the dietary and exercise plans recommended by your doctor. To lose weight, consume fewer calories than you expend. To maintain a healthy weight, balance the number of calories you consume with the number you expend. Try to keep your body mass index (BMI) below 25.
Choose exercises you enjoy and will make a regular part of your day. Strive to maintain an exercise program that keeps you fit and at a healthful weight. For many people, this includes walking or participating in another aerobic activity for 30 minutes per day. Exercise also can help you manage stress. Check with your doctor before starting any exercise program.