![]() Bananas, oranges and spinach are good sources. Eat potassium-rich foods: Potassium helps your body balance sodium levels.Consider switching to decaf or half-caf for your coffee or tea breaks. ![]() Cut down on caffeine: Excessive caffeine intake can temporarily raise blood pressure.Box breathing is a simple technique of: Breathing in, holding, breathing out, holding for a count of 4 each step.Practice mindful breathing: Relaxation techniques like deep breathing, meditation or yoga can help manage stress, which can reduce blood pressure.Other heart-healthy behaviors to consider: Keeping a healthy weight allows your heart to work more easily to pump blood through your body. Talk with your doctor about their recommendation. Maintain a “healthy” weightĪ person’s healthy weight will vary from person to person. However, both are the same for sodium levels so you may choose your preferred option. It may be commonly thought that some salt like pink Himalayan is better than table salt. For example, one ounce of cheddar cheese can have 180mg or one tablespoon of ketchup may have 154mg sodium. “Limiting your daily sodium intake to 2300mg per day,” says Rajbir Dhaliwal, MD, family medicine provider in Bellingham, Washington, “as that is the current DASH diet guidelines.” The less sodium you take in, the better able you’ll be to manage your blood pressure. Sodium can cause your body to retain water, which raises blood pressure. Make a goal to eat a balanced diet low in salt, saturated fats and cholesterol, and incorporate exercise to maintain a healthy weight. Heart-healthy livingĪdopting a healthy lifestyle can go a long way to help with your blood pressure. There are lots of other ways to manage along with meds - no prescription required.īlood pressure is the level of effort it takes your heart to push oxygen-rich blood through your body. Many people take medication to keep it in check. ![]() Having high blood pressure also increases your risk of kidney problems, eye issues and dementia. Ph001 or email Monday to Friday 9am to 1pm.Managing high blood pressure is a key component of heart health. The Irish Heart Foundation has a telephone and online support service. Read more about problems sleeping and tips to improve your sleep Support It's a good idea to try to get at least 6 hours of sleep a night. Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. Get help to stop smoking Get a good night's sleep Your risk of heart or lung disease in the future is dramatically increased. If you smoke and have high blood pressure, your arteries will narrow much more quickly. But it puts you at much higher risk of a heart attack and stroke. Smoking does not directly cause high blood pressure. But it's important that these drinks are not your main or only source of fluid. It's fine to drink tea and coffee as part of a balanced diet. ![]() Get more ideas on how to get active Cut down on caffeineĭrinking more than 4 cups of coffee a day may increase your blood pressure.Ĭonsider cutting down on coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks. Physical activity can include anything from sport to walking and gardening. This will also help lower your blood pressure.Īdults should do at least 150 minutes of moderate-intensity aerobic activity every week. Regular exercise can also help you lose weight. Get activeīeing active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Losing a few pounds will make a big difference to your blood pressure and overall health. This can raise your blood pressure.įind out if you need to lose weight with the BMI healthy weight calculator It will make you gain weight and can further increase your blood pressure.įind out how about alcohol and weight gain Lose weightīeing overweight forces your heart to work harder to pump blood around your body. You should spread your drinking over 3 days or more if you drink as much as 14 units a week.įind out how many units are in your favourite drink and get tips on cutting down.Īlcohol is also high in calories. Men and women are advised not to regularly drink more than 14 units a week. Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure. Regularly drinking too much alcohol can raise your blood pressure over time. Healthy Eating Active Living Limit your alcohol intake Aim to eat less than 6g (0.2oz) of salt a day (about a teaspoon).Įating a low-fat diet that includes lots of fibre and plenty of fruit and vegetables also helps lower blood pressure.Īim to eat 5 portions of fruit and vegetables every day. The more salt you eat, the higher your blood pressure. Read a guide on how to have well-balanced and healthy diet High blood pressure can often be prevented or reduced.Ĭut down on the amount of salt in your food and eat plenty of fruit and vegetables.
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