American Heart Month raises awareness of heart disease and the importance of a healthy lifestyle. Achieving and maintaining blood pressure within the recommended range is an important component in reducing the risk of developing heart disease. Follow these tips to help manage or prevent heart-related health conditions associated with high blood pressure:
Get moving to feel great! Activities like walking or swimming can naturally lower your blood pressure. Build up at your own pace to work toward the goal of 20 minutes a day or 150 minutes a week.
Nourish your heart with smart food choices! Fill your plate with colorful veggies, fruits, whole grains, lean proteins, and healthy oils. Focus on fresh, whole foods and enjoy delicious local produce whenever possible.
Strive for a healthy weight! Reaching and maintaining a balanced weight can help keep your blood pressure in check. Small, steady changes go a long way. Talk with your physician about what weight goals are healthiest for you.
Lighten up on salt. As we age, our bodies become more sensitive to sodium. Cutting back can make a difference in improving blood pressure.
Drink smarter. If you drink alcohol, enjoy it in moderation—up to two drinks a day for men and one for women—to help support healthy blood pressure.
Strive to stay smokefree. Quitting smoking is one of the best gifts you can give your heart and blood vessels. It’s never too late to stop and feel the benefits!
Prioritize restful sleep. Good sleep helps regulate your blood pressure. Treating issues like sleep apnea can have a big impact. Limit screen time before bed and stick with a routine of going to bed and getting up around the same time each day.
Manage stress with care. Find healthy ways to relax and cope—like deep breathing, movement, or hobbies to help keep your blood pressure at a healthier level. Spending time with others and building positive connections can ease stress and promote our overall well-being.
Building sustainable habits like moving more, eating well, managing stress, and getting good rest can make a noticeable difference in blood pressure and heart health over time. Every positive choice you make counts and it’s never too late to start. For more detailed information: High Blood Pressure and Older Adults | National Institute on Aging