Schedule a bedtime and wake-up time to ensure you're getting seven to nine hours of shut-eye. Dial down the pressure with tools like daily self-care habits, therapy, support groups, and relaxation techniques, per the CDC. The cuff must be at the level of your heart. Place your arm on a table or a firm surface.
The edge of the cuff must be 3cm above your elbow. Wrap the cuff snugly around your bare upper arm (2 fingers should fit between the blood pressure cuff and your arm). Smoking's a top risk factor for heart disease, but you can quit with help such as the Smokefree community. Remove bulky or tight clothing from your arm completely.
Your healthcare provider may also suggest at some point that you stop drinking alcohol altogether. Men should cut themselves off at two drinks a day while women should have no more than one drink a day, per the AHA. It can be as effective as taking blood pressure meds. The DASH diet entails eating plenty of vegetables, fruits, low-fat dairy products, whole grains, poultry, fish, and nuts while cutting down on sweets, sugary drinks, and red meat. DASH actually stands for 'dietary approaches to stop hypertension,' according to the NHLBI. Small habits like walking briskly, taking the stairs, and parking at the back of the lot can add up. Aim for at least 150 minutes per week or about 30 minutes five days a week of moderate aerobic exercise, according to the CDC. The AHA suggests limiting your salt intake to no more than 2,300 mg (1 teaspoon) of salt per day or ideally less than 1,500 mg (⅔ teaspoon).
