Lowering your sodium intake from a whopping 3,500 mg to a much more moderate 2,300 mg should drop your blood pressure by 2 to 3 mmHg.
If you have hypertension, increasing your potassium intake to recommended levels should drop your blood pressure by 4 to 5 mmHg. (If you have kidney disease, talk to your doctor first.)
Following the Dietary Approaches to Stop Hypertension (DASH) diet can drop systolic pressure up to 11 mmHg in just a few weeks. It's a balanced diet rich in fruits, vegetables and whole grains.
Doing 150 minutes of aerobic activity a week can lower blood pressure by 5 to 8 mmHg. (Don't be alarmed if it rises immediately after exercising. That's normal!)
If you have hypertension and regularly drink more alcohol than recommended, scaling back may drop your blood pressure by as much as 4 mmHg.
Losing even a few pounds can go a long way toward lowering your systolic blood pressure. Every loss of 2.2 pounds should result in a drop of 1 mmHg in blood pressure.
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