6 Habits for Women to Lower Blood Pressure
Lisa Nelson, RD, LN | Nov 2nd 2012
A healthy body mass index (BMI)
A body mass index (BMI) less than 25 is considered healthy. BMI is a number calculated from a person’s weight and height. Knowing your BMI provides a good sense if you’re at a healthy weight.
Regular vigorous exercise
Being physically active every day for a minimum of 30 minutes vigorous activity. Vigorous activity is when you use large muscle groups at 70 percent of more of your heart rate max. Examples of vigorous activities include jogging, running, lap swimming, bicycling, and jump roping.
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan used to reduce blood pressure. Studies have shown the DASH diet can lower blood pressure in as little as two weeks! It’s a diet reduced in total and saturated fats and rich in fruits, vegetables, and low-fat dairy foods.
Low alcohol intake
Alcohol intake should be less than 10 grams of alcohol per day. This would be a little less than 3 ounces of wine or less than 9 ounces of beer.
Limit pain killers
Using non-narcotic analgesics (pain relievers, such as acetaminophen/Tylenol) less than once per week. Common over the counter pain killers have been linked to a moderate raise in blood pressure levels.
Have an adequate folic acid intake
Consuming an adequate amount of folic acid may improve blood pressure levels.