Managing blood pressure is one of the most important ways to protect your heart and reduce the risk of serious complications, such as strokes. Whether you're living with hypertension, diabetes, or simply trying to improve your health, daily habits can make a meaningful impact.

Here are five practical changes you can start today:

1. 🚶‍♂️ Move More, Sit Less

Physical activity can help your heart pump more efficiently and reduce the strain on your blood vessels.

• Aim for at least 30 minutes of moderate exercise most days of the week

• Activities like walking, cycling, dancing, or swimming can all be effective

• Break up long periods of sitting with light movement or stretching

2. 🥦 Eat a Heart-Healthy Diet

Nutrition plays a major role in blood pressure regulation.

• Focus on fresh fruits, vegetables, whole grains, legumes, and healthy fats like olive oil and avocado

• Choose lean proteins such as fish, chicken, tofu, or beans

• Limit processed foods, added sugars, and high-sodium items

3. 🧘‍♀️ Manage Stress

Stress activates hormones that raise blood pressure over time.

• Incorporate daily stress-reducing practices like deep breathing, yoga, or journaling

• Spend time in nature, listen to music, or pursue relaxing hobbies

• Consider short mindfulness breaks throughout your day

4. 🚭 Limit Alcohol and Avoid Tobacco

These substances can directly impact blood vessel health and blood pressure levels.

• Limit alcohol to one drink per day for women and two for men, or less if advised by your medical provider

• Avoid smoking or vaping to protect your cardiovascular system

• Seek support programs and/or talk to your healthcare provider if you're working to reduce or quit

5. 🩺 Monitor Your Blood Pressure

Keeping track of your blood pressure gives you real-time insight into what’s working and what’s not.

• Use an at-home monitor to check regularly, especially in the morning and before bed

• Log your readings to spot trends over time

• Share your results with your care team so your treatment plan can be adjusted as needed

📋 Ready to Take Control?

The right habits can help you feel stronger, think more clearly, and protect your long-term health.

📅 Book a visit today and get personalized support with blood pressure monitoring, heart-healthy nutrition, stress management, and more.