One of the easiest way to prevent or lower your blood pressure is to keep yourself physically active. Being active also helps to lower your chance of getting a heart disease.

Most people think that it take a lot of effort to become physically active. In fact it is not, and is as easy as A-B-C! What you will need is just 30 minutes of moderate-level physical activity for at least 3-4 days in a week.

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You may engage in activities such as cycling, brisk walking, playing your favourite sport game, washing a car or even gardening. Yes, you heard it right. Gardening! More examples are as follow below:

Moderate-level Physically Activities

Common Chores:

• Washing windows or floors for 45-60 min
• Gardening for 30-45 min
• Stair walking for 15 min
• Raking leaves for 30 min
• Waxing a car for 45-60 min

Sporting Activities:

• Walking 2 miles in 30 min
• Shooting baskets for 30 min
• Cycling for 30 min
• Rope jumping for 15 min
• Swimming laps for 20 min
• Running 1.5 miles in 15 min

All the above physically activities are not really vigorous or strenous, so they are also suitable for elderly people. In any case if you want to start a above-moderate physical activity, you should check with your doctor first. So have fun, start engaging in some of the physically activities listed above and lower your blood pressure!

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The DASH nutrition diet for high blood pressure was developed by the National Heart, Lung and Blood Institute as a safe and effective diet for lowering one’s blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension), is a highly endorsed diet program to follow in controlling and possibly eliminating hypertension.

Typically a doctor will recommend the DASH diet to patients with hypertension, and often to people at risk for developing hypertension. The National Heart, Lung and Blood Institute, also recommends exercise and a decrease in smoking and drinking while on the diet in order to gain the full potential of the diet’s affect.

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The basic idea behind the DASH diet is to control the amount of salt and sodium intake, increasing the minerals such as calcium, magnesium and potassium in one’s diet, highlighting whole grains, fruits, and vegetables, as well, as incorporating low-fat dairy and meat products in one’s diet. This diet has shown to work fast and effectively, often displaying changes in one’s blood pressure in as few as two weeks.

Whole Grains- High in fiber and a major source of energy 6-8 servings

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