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Manage blood pressure from "summary" of Prevent a Second Heart Attack by Janet Bond Brill, PhD, RD, LDN
To keep your blood pressure under control, you need to make some lifestyle changes. The first step is to reduce your intake of sodium. Sodium is found in high amounts in processed and packaged foods, so it's essential to limit your consumption of these items. Instead, focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. These foods are naturally low in sodium and will help you maintain a healthy blood pressure. In addition to watching your sodium intake, you should also aim to maintain a healthy weight. Being overweight or obese can put added strain on your heart and blood vessels, leading to high blood pressure. By adopting a balanced diet and engaging in regular physical activity, you can shed excess pounds and improve your overall health. Another important aspect of managing blood pressure is staying physically active. Regular exercise can help lower your blood pressure and improve your overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include activities like walking, biking, swimming, or dancing. Find something you enjoy and make it a regular part of your routine. In addition to diet and exercise, it's important to manage stress levels as well. Chronic stress can lead to high blood pressure, so finding healthy ways to cope with stress is crucial. This could include activities like mindfulness meditation, yoga, deep breathing exercises, or spending time in nature. Find what works best for you and make it a priority in your daily life. Lastly, it's essential to monitor your blood pressure regularly. Keep track of your readings and discuss them with your healthcare provider. If your blood pressure is consistently high, your doctor may recommend medication to help bring it down. Remember, managing blood pressure is an ongoing process that requires dedication and commitment. By making these lifestyle changes and working closely with your healthcare team, you can keep your blood pressure in check and reduce your risk of a second heart attack.
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