Key takeaways
- The DASH diet supports healthy blood pressure.
- Keep sodium under 2,300 mg a day.
- Aim for 150 minutes of activity weekly.
- Sleep 7–9 hours.
- Know your numbers.
Your heart beats about 100,000 times a day. These habits help it do that job comfortably for decades.
9 daily habits
| Habit | Target |
|---|---|
| Eat DASH-style | Vegetables, fruit, whole grains, beans, nuts |
| Cut sodium | Under 2,300 mg/day (ideally 1,500 mg) |
| Add potassium | Bananas, beans, leafy greens, potatoes |
| Move | 150 min moderate activity per week |
| Sleep | 7–9 hours a night |
| Manage stress | Daily walks, breathing, hobbies |
| Limit alcohol | Up to 1 drink/day (women), 2 (men) |
| Don't smoke | Including vaping |
| Know your numbers | Blood pressure, cholesterol, blood sugar |
Where to start
Swap the salt
About 70% of the sodium we eat comes from packaged and restaurant foods. Read labels and cook more at home with herbs and spices.
Walk after meals
A 10-minute walk after each meal adds up to 30 minutes a day.
Protect your sleep
Short sleep and sleep apnea are both linked to higher blood pressure.
Daily support
Habits come first. Some adults also add a supplement: Vasoryn's L-citrulline, pine bark, grape skin, L-carnitine and niacin are designed to support healthy blood pressure, heart health and vascular function in one capsule a day.
Sources
- American Heart Association – "Life's Essential 8."
- National Heart, Lung, and Blood Institute – "DASH eating plan."
- U.S. Department of Health and Human Services – "Physical Activity Guidelines for Americans," 2nd edition.
Common questions
What is the best diet for blood pressure?
The DASH diet, rich in vegetables, fruit, whole grains and low-fat dairy, with less salt.
How much exercise supports heart health?
At least 150 minutes of moderate activity per week.
How much salt is too much?
More than 2,300 mg of sodium a day; 1,500 mg is ideal for many adults.