How to Maintain Healthy Blood Pressure at Any Age
1. Adopt a Heart-Healthy Diet
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DASH or Mediterranean diets: Rich in fruits, vegetables, whole grains, lean protein.
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Reduce sodium: Aim for < 1,500–2,300 mg per day.
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Increase potassium: Bananas, spinach, sweet potatoes, beans.
2. Stay Active
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150 minutes/week of moderate exercise (brisk walking, cycling).
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Include strength training twice a week.
3. Manage Weight
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Losing 5–10% of body weight can significantly lower BP.
4. Limit Alcohol & Avoid Smoking
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Alcohol: ≤1 drink/day for women, ≤2 for men.
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Smoking: Damages blood vessels; quitting improves BP quickly.
5. Manage Stress
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Practice mindfulness, deep breathing, yoga, or hobbies.
6. Monitor Regularly
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Home monitoring can help track trends and effectiveness of lifestyle changes.
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