Food and movement (3 min)

As we age, our risk for high blood pressure increases. Welcome to adulthood. [MUSIC PLAYING]

I'm Maya Feller, registered dietician nutritionist. Of course, there are medications for high blood pressure. But for many, lifestyle changes can also be effective.

Here's one-- get your body in motion. Moving your body and getting your blood flow and can help lower your blood pressure

and keep it at that level. Any movement that increases your heart rate and breathing is beneficial. You don't have to go all out right away.

You can start slow. Go for a walk. Take the stairs. Ride a bike. Even working around the house like cleaning or vacuuming

can help. Play sports or go dancing. During the summer, if you like, you can go for weekly swims. Strength training and high-intensity interval

training are also effective. Aim for at least 150 minutes of moderate-intensity exercise spread throughout your week, including at least two days

of strength training. If you have a job that requires you to stay seated for most of the day, try to take three 10-minute breaks to get some movement in.

I personally have to work out every day to keep my blood pressure down. Remember, a non-active lifestyle is really closely linked

to high blood pressure. Movement strengthens your heart, and a strong heart promotes proper blood flow throughout the body.

Exercise can also help you build muscle. Carrying a lot of weight, particularly in your waist, can put you at a higher risk of having high blood pressure.

Men are at risk if their waist measurement is over 40 inches. For women, their risk is increased with a waist measurement greater than 35 inches.

Consult your health care provider to see the waist measurement range that is the healthiest for you. These numbers can also be influenced

by social determinants of health, which are factors that can shape your well-being, such as where you live and work, including

access to health care, nutritious food, resources, transportation, housing value, and economic security.

In addition to exercise, healthy eating can go a long way. A low-sodium pattern of eating that is full of whole grains and unsaturated fats,

like those found in avocado, and also eating foods high in potassium, especially fruits and vegetables,

have been shown to have a positive effect on blood pressure. Here are a few things to add to your grocery shopping list

to help your blood pressure-- leafy greens like lettuce, also okra and collard greens, colorful vegetables like carrots,

tomato, eggplant, and peppers, fresh fruit like peaches, apples, banana, and oranges, dried fruits

like raisins and dates, whole grain cereals, breads, and pastas, plain dairy like low-fat or skim milk

and cheeses, natural herbs and spices to flavor your food rather than salt. A pattern of eating filled with fresh and frozen foods

with limited additives as opposed to processed foods is more reliable when prioritizing your heart health.

But also, remember what you cook your food in also plays a role in how healthy it is. A simple switch from butter or coconut

oil to olive, canola, or soybean oil can go a long way. While making changes to your pattern of eating,

try keeping a food diary. It can help you see where you can make adjustments so that you can implement those changes.

Over time, these small changes to your exercise and eating habits can turn into a new sustainable and healthier