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If you have hypertension, here are some things you can do to improve your numbers:
- Lose weight. The famous, long-running Framingham Heart Study found that excess weight accounted for roughly 26 percent of all cases of hypertension in men and 28 percent of cases in women. Being overweight increases the amount of work your heart has to do to pump blood throughout your body.
- Moderate your alcohol intake. Overconsumption can increase blood pressure. So try to consume no more than two drinks a day if you’re a man and one drink a day if you’re a woman.
- Exercise. Not surprising, right? A meta-analysis of randomized controlled trials published in the Journal of the American Heart Association found that both aerobic exercise and resistance training significantly lower systolic and diastolic blood pressure.
- Watch your salt and your sugar intake. The World Health Organization recommends keeping your salt intake to no more than five grams per day to reduce hypertension. The average intake in many countries is double that amount. Studies have found that a high sugar intake is also linked to hypertension.