With the holidays upon us it sometimes leads to extra stress.  This can be caused by financial issues, traffic, as well as things we need to complete before the New Year.  It has been shown that stress can raise your blood pressure so with that in mind take some time to slow down and try a few of these tips.

Control Your Blood Pressure

1. Lose weight.  If you’re just starting out and don’t have a great body fat percentage, get your BMI (body mass index, a measurement of weight in relation to height) into the range of 12.0-18.5 for men and 18-24.9 for women and you will be doing your heart and blood pressure a favor. Extra weight you carry puts pressure on every part of your body.

2. Eat plenty of whole grains. Have seven to eight servings per day of grains and grain products (whole grain bread, rice, pasta, etc.)

3. Eat fruits and vegetables. Having at least eight to 10 servings of a variety of colorful fruits and dark green vegetables will ensure you get all the healthy antioxidants, vitamins, minerals, and fiber you need.

4. Limit meat, fish, and poultry to two servings a day. Move the meat off the center of your plate, and enjoy more grains and produce. When you do have meats, fish, and poultry, always chose lean varieties.

5. Use nuts for snacking. Incorporate four to five servings a week of nuts, seeds, and legumes into your diet. They provide plenty of protein and healthful fats.

6. Watch the salt. Limit your sodium intake to approximately 2,400 milligrams a day (a moderate level). This means eating fewer canned and processed foods, and more fresh foods.

7. Cardio exercise at least 30 minutes per day can significantly reduce blood pressure. Any form of physical activity, done most days of the week, will do the trick.