Prioritize
- Vegetables and fruits
- Whole grains
- Low-fat dairy
- Lean proteins
Avoid: - Excess salt
- Saturated fats
- Trans fats
- Added sugars
The DASH diet (Dietary Approaches to Stop Hypertension) is highly recommended for managing blood pressure.
Food& Drink
🚶♀️ Stay Active
Aim for at least 150 minutes of moderate-intensity exercise (like walking, swimming, or cycling) each week. Daily movement helps keep your heart strong and your vessels flexible.
🚭 Quit Smoking
Smoking damages blood vessels and raises your blood pressure. Quitting can reduce your risk of heart disease almost immediately.
