How can I improve my blood pressure?

Certain factors can cause someone to have high blood pressure. These include genetics, gender, age, and race.

There are many lifestyle changes you can make to improve your high blood pressure or reduce your risk of developing high blood pressure.

Exercise for at least 30 minutes, 3-4 days each week. Eat a well-balanced diet full of fruits, vegetables, and whole grains.

Watch your sodium (salt) intake. Foods high in sodium include canned goods such as soups and tomato sauces, deli meats, cheese, and condiments.

Get at least eight hours of sleep each night. If you smoke, cut back or quit altogether. Limit alcoholic drinks to two per day for men and one per day for women.

• Use fresh foods.
• Use frozen foods that are plain and nothing added.
• Use canned goods that are “with no added salt”.
• Use fresh chicken, fish, and lean meat. Avoid canned or processed meats.
• Use herbs spices, and salt-free seasoning blends when cooking and at the table.
• Cook rice, pasta, and hot cereal without salt.