Lifestyle Advises

Physical Activity

Physical inactivity is a significant risk factor for cardiovascular disease. Yet very few people meet the minimum recommendation of regular physical activity of 30 minutes of moderate intensity on 5-7 days a week. Exercise has been shown to be the single most important thing you can do for your health. Regular physical activity, a healthy diet, weight management and mindfulness have all been demonstrated to tremendously reduce the risk of cardiovascular disease

Physical activity of moderate intensity should preferably last for ten minutes per session with the goal of 30 minutes per day or more on most days of the week. Besides regular physical activity, reducing sedentary activities are crucial. We recommend breaking up the sedentary activities by briefly standing, walking, or performing light physical activity.

Exercise significantly lowers cardiovascular risk factors such as overweight, high blood pressure, high lipid levels and high sugar levels. Walking is an easy way for most adults to be more active. Walking for an average of 30 minutes or 10.000 steps or more a day can lower the risk of cardiovascular disease by 40%.

Decrease your blood pressure by increasing physical activity

Moderate to vigorous intensity physical activity should preferably last for ten minutes per session with the goal of 30 minutes per day or more on most days of the week. Walking for an average of 30 minutes or 10.000 steps or more a day can lower your blood pressure significantly.

Decrease your blood pressure with your diet

Did you know that you can lower your blood pressure naturally? By switching to a healthy diet rich in vegetables (at least 250 grams) and fruit (200 grams), whole grains, fish, nuts, legumes, and low-fat dairy products (2 to 3 servings), while limiting sweets, sugar and sugar-sweetened beverages and red meat. Especially if you also pay attention to the amount of salt (sodium) in your diet and the amount of saturated fat, you can lower your blood pressure. With this blood pressure lowering foods you can lower your upper pressure by an average of 5.5 mmHg and your lower pressure by an average of 3.0 mmHg. Are you overweight? Try to lose some weight with a healthy diet and more exercise. With every 5 kilograms of weight loss, your upper pressure drops by 3 to 10 mmHg.

Reduce salt to lower your blood pressure

Although the effect is somewhat smaller than the effect of healthy eating, your blood pressure also drops if you only consume less salt. With 3 grams of salt less every day, you can lower the upper pressure by 3.6-5.6 mmHg and the lower pressure by 1.9-3.2 mmHg. On average, we eat 9 grams of salt per person per day. So, there is some profit to be made here. It is recommended to consume no more than 2300 mg of sodium per day, and an ideal limit of no more than 1500 mg per day.

Eat fewer products that contain a lot of salt, such as meat products, ready-made meals, snacks, soup from cans, pack or glass, mashed potatoes from a pack and seasonings such as soy sauce, ketchup, ready-made spice mixes and broth.

It is also good for your blood pressure to increase the amount of potassium in your diet. This mineral lowers your blood pressure in a natural way. Potassium is mainly found in vegetables, fruit, potatoes, nuts and legumes.

Reduce alcohol consumption and stop smoking

Alcohol can increase your blood pressure, especially if more than 2 units are consumed. Restrict your alcohol intake to one glass per day and avoid drinking alcohol every single day. Smoking is also harmful for your heart and blood vessels. Nicotine increases your heartrate and blood pressure. Smoking cessation is the best way to prevent cardiovascular diseases.