What Is Normal Blood Pressure for Your Age? A Clear, Updated Guide

✅ How to Maintain Healthy Blood Pressure at Any Age

1. Adopt a Heart-Healthy Diet

  • DASH or Mediterranean diets: Rich in fruits, vegetables, whole grains, lean protein.

  • Reduce sodium: Aim for < 1,500–2,300 mg per day.

  • Increase potassium: Bananas, spinach, sweet potatoes, beans.

2. Stay Active

  • 150 minutes/week of moderate exercise (brisk walking, cycling).

  • Include strength training twice a week.

3. Manage Weight

  • Losing 5–10% of body weight can significantly lower BP.

4. Limit Alcohol & Avoid Smoking

  • Alcohol: ≤1 drink/day for women, ≤2 for men.

  • Smoking: Damages blood vessels; quitting improves BP quickly.

5. Manage Stress

  • Practice mindfulness, deep breathing, yoga, or hobbies.

6. Monitor Regularly

  • Home monitoring can help track trends and effectiveness of lifestyle changes.

 

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