Everyday tips on lowering blood pressure

What are your numbers? 

The very question can make your blood pressure to soar.

High blood pressure, or hypertension, carries an increased risk of heart disease and stroke. But it’s called the silent killer for a reason: it often carries no symptoms, at first. The damage to your blood vessels and heart progresses without you even knowing.

There’s good news: simple daily choices can bring your numbers down:

1. Watch your waistline.
   In general, men should aim for 40 inches or less. Make that 35 or less for women.

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2. Log 35 minutes of movement most days.
   Strength training can also help reduce blood pressure.

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3. Limit alcohol.
   No more than 1 drink a day for women or 2 for men (no more than 1 a day for men over 65).

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4. Make time to relax and enjoy.
   And remember not to hurry through your “relaxing activities” at a stressful pace!

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5. Cook dinner at home.
   Restaurant meals can be dramatically higher in sodium (not to mention calories) than those cooked at home.

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6. Buy more spinach.
   And bananas, strawberries, and peas for potassium to lower blood pressure.

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7. Practice gratitude.
   And reduce the stressful thoughts that can raise your blood pressure.

Source: www.newsnetwork.mayoclinic.org/discussion/tuesday-tips-everyday-ways-to-lower-your-blood-pressure-2/