5 Lifestyle Changes to Prevent and Manage High Blood Pressure

Here at MOCACARE, we believe that the key to a long, healthy life is rooted in our lifestyle choices and the ability to listen to our hearts.

Through MOCAheart, our team has embraced this belief and created an award-
winning device that enables anyone, anywhere to understand their hearts and the information needed to make meaningful lifestyle changes that will tackle some of the world’s largest health concerns.

One of the risk factors for these health concerns is hypertension (high blood pressure), the condition in which the long-term pressure against your artery walls is too high and may lead to heart attacks, strokes, coronary artery disease and more.

According to the National Institute of Health (NIH), hypertension is estimated to affect over 1 billion people and is attributable to approximately 7.1 million deaths each year.

While high blood pressure is a serious health concern, the good news is that hypertension can be prevented and managed by making a few lifestyle changes.

1. Spend less time sitting and more time moving.

Participate in activities that increase your heart rate. Set aside at least 30 minutes for physical activity each day. Experts say that 60-90 minutes of walking each week can reduce cardiovascular risk by 50 percent. Every step counts.

2. Say yes to fruits and vegetables.

Reduce your food portions and opt for foods that are low in saturated and total fat. This means eating more fruits, vegetables and low-fat dairy products.

3. Say maybe (or no) to sodium.

Diets that are high in sodium are known to increase the risk for hypertension. Experts recommend reducing sodium intake to 2.4 grams or 6 grams of sodium chloride (salt) per day.

4. Manage your alcohol consumption.

Limit your alcoholic drinks (e.g., 12 oz beer, 5 oz wine) to one per day in lighter weight persons and two per day in heavier weight persons. As they say, less is more!

5. Maintain a healthy weight.

Individuals who are overweight or obese have a higher chance of developing high blood pressure. Thus, one of the key elements of preventing and managing hypertension is to maintain a healthy weight, which is defined as having a body mass index (BMI) of 18.5 – 24.9.

Tip: Following lifestyle changes 1-4 can naturally result in weight loss.

While these lifestyle changes can significantly prevent and help manage hypertension, listening to your heart is equally important in maintaining your heart health. With MOCAheart, you’ll know exactly what your heart is telling you about its cardiovascular status and the precise steps to take in achieving a healthy life.

Follow your heart and order today. Visit the MOCACARE website to learn more.