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Day 21: Manage Your Blood Pressure

Making a few changes to your lifestyle can help you maintain your blood pressure within a healthy range, but not keeping it under control can be life threatening. Most people diagnosed with high blood pressure should stay below 130/80 mm Hg, but be sure to talk to your doctor to help determine your personal target blood pressure.

  • Maintain a healthy weight. Shedding those extra pounds can help lower your blood pressure. Shoot for body mass index (BMI) goal between 18.5 and 24.9.
  • Eat a healthier diet. Be sure you eat lots of fruit and vegetables and incorporate some low-fat dairy. Consume less saturated fat and total fat.
  • Lower your sodium intake. Ideally, you should stay under 1,500 mg a day.
  • Get more exercise. Try to get at least 90 to 150 minutes of aerobic exercise per week. You can also combine this with weight training and/or isometric resistance exercises.
  • Limit alcohol. Drink no more than 1–2 drinks a day. Drinking a small amount of alcohol (such as one glass of red wine) can actually help lower your blood pressure.
  • Check your blood pressure at home. If you’ve been diagnosed with high blood pressure, keep track of it at home to be sure it’s staying within a healthy range.
  • Take your medication.If you have been prescribed medicine to lower your blood pressure, be sure you take it exactly as you’ve been instructed by your doctor.


  1. American Heart Association, retrieved from: :
  2. Harvard Health Publishing, Harvard Medical School, retrieved from:

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