Research has shown that it takes an average of 21 days to form a new habit. This can also vary based on the level of commitment and motivation. Therefore, a 21-day plan can be a good starting point to begin establishing healthier lifestyle habits.
Week 1 (Days 1-7)
- Monitor your blood pressure daily using a home blood pressure monitor to track progress. You can download and print a blood pressure log by clicking here.
- Reduce sodium intake to less than 2,300 milligrams (mg) per day.
- Add 1 additional fruit and 1 additional vegetable you like to your daily diet.
- Increase water intake to at least eight cups per day.
- Go for a 30-minute walk every day.
- Eliminate smoking and limit alcohol consumption.
Reward: Treat yourself to a relaxing massage or a movie at the end of the week.
Week 2 (Days 8-14)
- Continue monitoring blood pressure daily and keep a record of readings. You can download and print a blood pressure log by clicking here.
- Reduce sodium intake to less than 1,500 mg per day.
- Add 1 additional fruit or 1 additional vegetable which you know are healthy but have not consumed frequently onto existing list of fruit and vegetable list.
- Increase fiber intake by adding whole grains, legumes, and nuts to your diet.
- Reduce processed and packaged foods.
- Incorporate strength training exercises, such as squats and lunges, into your daily routine.
- Practice stress management techniques, such as deep breathing exercises and yoga. Click here to get more information about stress management techniques.
Reward: Treat yourself to a new workout outfit or a favorite healthy snack at the end of the week.
Week 3 (Days 15-21)
- Continue monitoring blood pressure daily and track progress.
- Reduce sodium intake to less than 1,000 mg per day.
- Increase intake of lean proteins, such as chicken and fish.
- Reduce saturated and trans fats in the diet.
- Incorporate high-intensity interval training (HIIT) into your workout routine.
- Practice mindfulness meditation daily to manage stress. Click here to get more information about stress management techniques
Reward: Treat yourself to a weekend getaway or a favorite activity, such as a round of golf or a
spa day.
Remember, these lifestyle changes are meant to be gradual and sustainable, and they can help lower blood pressure and improve overall health. It’s always recommended to consult with a healthcare provider who knows your health history before making any significant lifestyle changes.
