Lifestyle factors: diet, physical activity, stress, and weight.
How to maintain healthy blood pressure at any age1. Adopt a heart-healthy diet:
DASH or Mediterranean diet: rich in fruits, vegetables, whole grains and lean protein. Reduce your sodium intake: aim for < 1,500 to 2,300 mg per day. Increase your potassium intake: bananas, spinach, sweet potatoes, beans.
2. Stay active with
150 minutes/week of moderate exercise (brisk walking, cycling).
Incorporate strength training exercises twice a week.
3. Managing your weight
Losing 5 to 10% of your body weight can significantly lower blood pressure.
4. Limit your alcohol consumption and avoid smoking.
Alcohol: ≤1 drink/day for women, ≤2 for men.
Smoking damages blood vessels; quitting smoking quickly improves blood pressure.
5. Manage stress:
Practice mindfulness, deep breathing, yoga or hobbies.
6. Monitor regularly.
Home monitoring can help track trends and the effectiveness of lifestyle changes.
Continued on the next page. When to consult a doctor.
Constant measurements ≥ 130/80 mmHg
Symptoms such as headaches, shortness of breath, chest pain, or dizziness
A sudden and significant increase in blood pressure (possible hypertensiveKey points to remember:
Although blood pressure naturally changes with age, hypertension is not inevitable. By knowing your numbers and adopting healthy lifestyle habits, you can maintain healthy blood pressure throughout your life. Regular checkups and self-monitoring are your best tools for preventing problems. Your heart doesn’t follow the calendar—take care of it at every age.
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