Your One Step This Month: Try These Tips to

Lower Your Blood Pressure

Some of the risk factors that can raise your blood pressure include:

• Not getting enough exercise
• Smoking
• Drinking too much coffee or energy drinks
• Stress
• Age
• Not eating enough fruits and vegetables

While you can’t control factors like age or genetics, the good news is that you can control what you consume and how much you’re moving your body. If you’re at risk for high blood pressure, take action today to keep your heart healthy.

Eat nutrients that lower your blood pressure.

The foods that nourish your body can have a profound impact on your blood pressure. Minerals such as calcium, magnesium and potassium, in particular, play an important role in fighting off hypertension.

Happily, these nutrients are abundant in all kinds of foods, including fruits and vegetables, beans and legumes, nuts and seeds, whole grains, fish and tofu, dairy, and fortified plant-based milks (think almond, oat or soy). Balance your diet and help lower your blood pressure by including these foods in your meals.

Limit your sodium intake.

While there are many minerals that can help lower your blood pressure, there’s one mineral you’ll want to avoid. Sodium is one of the chemical elements found within salt, and too much of it can cause your blood pressure to rise to dangerous levels. It can also be hard to avoid.

Your goal should be to limit your sodium intake to 2,300 milligrams or less per day. Choose lower sodium options for packaged goods, including “no salt added” canned vegetables. When using canned beans or veggies, rinse in fresh water to remove excess sodium.

Exercise for weight management.

Maintaining a healthy weight can lower your blood pressure and reduce the strain on your heart. Regular physical activities, like riding a bike, swimming or walking, are all great for your cardiovascular health.

Limit caffeine and alcohol. Quit smoking.

The consumption habits that affect your blood pressure aren’t limited to food. Too much caffeine and alcohol can also put you at risk for hypertension. If you plan to consume, make sure you’re sensible about how you moderate.

As for smoking, if there weren’t already plenty of reasons to quit, you can add hypertension to the list. Nicotine consumption raises your risk for stroke, heart disease and other consequences of high blood pressure.