tion in blood pressure when taking a fish oil supplement in those who had pre-existing high blood pressure. Good sources of omega-3 fats include fish and seafood, especially oily such as salmon, trout and sardines and nuts and seeds such as flaxseeds, chia seeds and walnuts
7. Move your body
Regular physical activity is regularly recommended to lower blood pressure and improve heart health. Regular physical activity makes your heart, a muscle, stronger, meaning it can pump more blood with less effort. If your heart can work less to pump blood around the body, the force on your arteries decreases, lowering your blood pressure. Adults with hypertension should perform a combination of aerobic and resistance exercise regularly. Aerobic exercise includes activities such as walking, jogging, cycling and swimming. It is universally recommended as initial lifestyle therapy for people with high blood pressure because it is known to lower blood pressure by 5-7 mmHg.2 Moderate-intensity aerobic exercise should be performed for 30 minutes or more per day, whether it be continuous or accumulated throughout the day.20 Aerobic exercise is recommended to be done most (if not all) days of the week.
Resistance exercise may include machine weights, free weights and resistance bands, as well as functional body weight exercises. Moderate-intensity dynamic resistance exercise is recommended 2-3 days per week to total 150 minutes or more of exercise each week to effectively reduce blood pressure.20 This form of exercise is recommended to consist of 2-3 sets of 10-12 repetitions for 8-10 exercises that target the major muscle groups of the upper and lower body.20 It should equate to approximately 150 minutes or more each week.20