1. Lose weight
If you are overweight, losing weight would help lower your blood pressure and also lower insulin resistance (an important component in metabolic syndrome). A modest weight-loss can prevent hypertension by 20% in an overweight patient with prehypertension. Ideally, Asians should maintain a BMI of below 23, and below 25 for Caucasians.
2. Exercise regularly
Stay physically active as much as you can. Strive for at least 30 minutes of physic al activity a day.
3. Change your diet – eat healthy food
Eat plenty of fruits, vegetables, whole grains, fish and low fat dairy.
DASH (Dietary Approaches to Stop Hypertension) is a lifelong approach to healthy eating that is designed to help treat or prevent hypertension. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
4. Reduce the intake of salt (sodium)
A low sodium diet can lower high blood pressure (less than 2.3gm a day). So, cut back on the amount of salt and sodium you take in. Most of the salt and sodium we consume comes from packaged foods, so learn to check labels for sodium content.
5. Limit alcohol intake
Moderation is the keyword. One drink a day for women and not more than two for men. However if you do not drink alcohol, you should not start.
6. Drink water
Opt for plain water instead of sugary beverages.
7. Quit smoking
Smoking can raise blood pressure and smoking is an independent risk factor to heart disease and stroke.
Learn more about the 6 Vital Tips to Keep Your Heart Happy and Healthy