by Adi Malik January 09, 2023 2 min read
Welcome back to our blog series on how to manage hypertension and achieve healthy blood pressure levels. As we begin the new year, many of us are focused on our health and making positive changes to improve our overall well-being. If you're one of the 1.3 to 1.4 billion people worldwide who have high blood pressure or one of nearly half of all US citizens who are affected by hypertension, now is the perfect time to start prioritizing your heart health.
In our last post, we discussed the importance of knowing your numbers and the role that Qardio's best overall at-home blood pressure monitor can play in helping you track your heart health. With this knowledge, you have the motivation to implement changes that can help protect you from the downstream effects of hypertension, such as heart attack, stroke, congestive heart failure, kidney failure, dementia, loss of vision, sleep apnea, bone loss, and even sexual dysfunction.
One of the pillars of hypertension management is making conscious food decisions. Heavily processed foods can contribute to high blood pressure, so it's important to try to incorporate more heart-healthy nutrients into your diet. This can include foods like leafy greens, berries, nuts, fatty fish, and whole grains. These types of foods are rich in nutrients like potassium, magnesium, and fiber, which have been shown to help lower blood pressure.
In addition to incorporating heart-healthy nutrients into your diet, it's also important to watch your sodium intake. Too much sodium can cause your body to retain fluid, which can increase blood pressure. Try to aim for less than 2,300 milligrams of sodium per day, and if you have high blood pressure, it may be helpful to aim for even less. To reduce your sodium intake, try seasoning your food with herbs and spices instead of salt and opt for fresh or frozen produce rather than canned.
It's not just the types of foods you eat that matter, but also the portion sizes. Overeating can lead to weight gain, which can in turn contribute to high blood pressure. Try using smaller plates and serving sizes to help control your portion sizes.
Incorporating these changes into your diet is just one aspect of managing hypertension. In the coming weeks and months, we'll be sharing more information with you on each of the pillars of hypertension management, including getting enough sleep, reducing stress, and regular exercise and weight management. With the help of Qardio's at-home blood pressure monitor and 120/Life's functional beverage, scientifically formulated to promote healthy blood pressure, you'll have all the tools you need to take control of your heart health.
We encourage you to visit our website and check out the e-book written by the founders of 120/Life to learn more about what causes high blood pressure and what you can do about it. And don't forget to use discount code 120LIFE for an exclusive 20% discount on all products offered by Qardio. Here's to your health in the new year!
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