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- Lose excess weight. For every twenty pounds you lose, your systolic blood pressure will go down 5 to 20 points.
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- Limit sodium intake. You should consume no more than 2,400mg of sodium per day - ideally, no more than 1,500. Doing so lowers your systolic blood pressure by 2 to 8 points. Try to limit consumption of highly processed foods and high-sodium condiments and use of the salt shaker.
- Exercise daily. This means 30 minutes per day of aerobic activity, such as brisk walking. The payoff: lowering your systolic blood pressure by 4 to 9 points.
- Limit alcohol intake. Consume no more than two drinks per day for men, one drink per day for women.
The implications? First of all, each one of these steps is important. Second, even though sodium is fourth on the list, it's extremely important to think through your consumption of this mineral and its effects on your health.
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