May is National Blood Pressure Month,which seeks to raise awareness about the impact of hypertension. Bloodpressure is the pressure in your blood vessels. With a normal amount of blood,a healthy heart and elastic blood vessels, you'll experience a normal bloodpressure. Low blood pressure can make you feel dizzy, but it is usuallyharmless and can result in dehydration. High blood pressure is the result of anincreased amount of liquid and salt in the blood, and can cause long-termdamage. Raised blood pressure can increase the risk of heart disease andstroke. That's why this month, we're sharing with you some of our top tips onhow to keep your blood pressure in check!
Maintain a healthy weight: Strivefor a body mass index (BMI) between 18.5 and 24.9.
Eat healthier: Load up onfruit, vegetables, whole grains, legumes, and seeds. Cut back on saturated fatand animal-based proteins which are loaded with cholesterol.
Reduce sodium: Ideally,stay under 1,500 mg a day, but aim for at least a 1,000 mg per day reduction. Rememberto look at the sodium content in frozen meals and pre-packaged foods.
Get moving: Exercise can help keepyou healthy. Aim for at least 90 to 150 minutes of aerobic and/or dynamicresistance exercise per week.
Limit alcohol: Drinkingmore than moderate amounts of alcohol can raise your blood pressure by severalpoints. Drink no more than 1-2 drinks a day. (One for most women, two for mostmen.)
Quit smoking: Eachcigarette you smoke increases your blood pressure for many minutes after you finish. Ditching the habit can help yourblood pressure return to normal.
Reduce your stress: Chronicstress can contribute to high blood pressure. If you can't eliminate yourstressors, learn to cope with them in a healthy way through meditation,relaxation, and changing your expectations.
Are you making better choices for yourhealth this month? For all of your insurance needs this season, contact the team at Humble & Davenport Insurance.