MOVEMENT

MOVEMENT TO LOWER BLOOD PRESSURE

Aerobic activity lowers blood pressure. Aerobic activities increase your heart rate and breathing rate, making your heart stronger. When your heart is stronger it takes less effort to pump the blood. To keep your blood pressure low, you need to keep exercising. It takes about 1 - 3 months for regular exercise to have an impact on your blood pressure. Start with 10 minutes, working up to 60 minutes. Walking, biking, dancing, swimming, chair exercise, yoga, golf, basketball, and hiking.

NUTRITION AND BLOOD PRESSURE

Use the Dash Diet to Lower Blood Pressure

The DASH diet is a pattern of eating foods with less salt and more magnesium, potassium, and calcium. It is designed to help lower blood pressure within two weeks of starting the plan. DASH focuses on eating fruits, vegetables and low fat dairy, while decreasing processed foods and added salt.

Daily Plan :

Fruits: 4-5 servings, Vegetables: 4-5 servings

Whole grains; 6 servings, Low fat dairy: 2-3 servings

Meat, Poultry. Fish: 1-2 servings

Nuts, Seeds, Dry beans : 3-4 servings per week

Sweets: no more than 5 small servings per week

Plan meals and snacks ahead of time. Start your meal with a fruit and vegetable at each meal. Chose whole grains, buy fresh or frozen vegetables. Use spice and herbs instead of salt. Eat less packaged and processed foods.