Lowering Blood Pressure: 5 Proven Ways to Keep Your Numbers in Check
High blood pressure is a serious health concern that affects millions of people worldwide. Left uncontrolled, it can lead to a range of serious health problems, including heart disease, stroke, and kidney failure. Fortunately, there are a number of proven strategies that can help lower blood pressure and keep your numbers in check. Here are five of the best ways to lower your blood pressure:
1. Adopt a Healthy Diet
One of the most important ways to keep your blood pressure under control is to adopt a healthy diet. Eating a diet that is rich in fresh fruits and vegetables, whole grains, and lean protein, and low in salt and unhealthy fats, can help lower your blood pressure. Some foods that are particularly helpful for lowering blood pressure include:
Leafy greens, such as spinach and kale
Berries, such as blueberries and strawberries
Nuts and seeds, such as almonds and flaxseeds
Fatty fish, such as salmon and mackerel
Low-fat dairy products, such as milk and yogurt
Eat Less Salt
Most of us consume salt at the wrong time. According to the American Heart Society, an average American consumes approximately 3,400 mg of sodium each day. The recommended daily dose is 2300 mg and the ideal limit is less than 1200 mg daily, particularly if one is undergoing high blood pressure. Adding the sodium to your diet can improve your heart health as a result. For a reduction in sodium intake, try this tip:
Add More Potassium to Your Diet to Reduce High Blood Pressure
In addition, potassium is known to increase heart speed and reduces sodium effects. It helps your body flush out excess sodium, reduces pressure on your blood vessels and helps lower your blood pressure. Incorporating it into your diet can increase heart health.
Avoid Processed Foods
A good food regimen helps with the reduction of the risk from blood pressure, so doctors suggest avoiding processed foods. Processed food contains a lot of sodium and saturated fat, two things hypertension sufferers should avoid. Dr. Desai advises you to use multiple colors on your plates. In his book, he recommends consuming more fruits and veggies such as apples, pears, bananas, beets, dark chocolate, kiwis and watermelon.
Eat Dark Chocolate
Chocolate is not just tasty, it helps reduce blood pressure. In a recent survey of a population with diabetes, a newer study showed that consuming chocolate and eating dark chocolate were associated with higher blood pressure. Dr. Desai recommends dark chocolate should contain high amounts of cocoa and should not contain sugar. It seems like flavonoids are causing blood vessel relaxation and the release of nitric oxide in dark chocolate.
Try the DASH Diet
Using a diet to help decrease your blood pressure, Dr. Mehta recommended that patients take DASH diets as an effective treatment to reduce hypertension and diabetes. The diet contains foods rich in minerals, protein and fiber, with no cholesterol and low in sodium.
2. Regular Physical Activity Helps Improve Healthy lifestyle
Physical activity is another important factor in controlling blood pressure. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, or swimming. Regular exercise can help lower your blood pressure by improving circulation and reducing stress.
Exercise helps you eat healthy! Having good nutrition and exercise will help you lose weight. Official recommendations recommend exercising half a day a week. The effects are pronounced. It drops from four to nine ppm. Remember, exercise is not simply a gym. Often gardening, washing your vehicle, and housekeeping are the activities. But doing aerobic exercises that raise your heart rate – walking, dancing or jogging – can be beneficial to your heart.
3. Maintain a Healthy Weight
Weight loss may reduce blood pressure and heart disease in some cases but may cause hypertension. The study found obese individuals had an increase in their hypertension risk by 2-6 percent. Lower body weight also means less blood pressure. The blood vessel is thinner than the heart muscle and muscles in the heart. Ask an experienced cardiologist if there are any safe weight loss plans for a healthy body.
Being overweight or obese can contribute to high blood pressure. Maintaining a healthy weight through a combination of diet and exercise can help lower your blood pressure and reduce your risk of related health problems. If you’re unsure what a healthy weight is for you, talk to your doctor.
4. Limit Your Alcohol Intake
Increasing consumption of alcohol is a major risk factor for heart disease in the United States. The effects of alcohol are significant for your health – taking alcohol is a good thing. A slew of other factors contribute to the increased blood pressure. Make better habits with your alcohol Sunnyside employs psychology-based techniques to improve your beverage habit, whether it is your goals or not. You will receive a custom plan with 100% personalized functionality, then use daily text messages to track your progress and keep you focused.
Drinking alcohol in moderation can be part of a healthy lifestyle, but drinking too much can raise your blood pressure. Women should limit their alcohol intake to no more than one drink per day, while men should limit themselves to two drinks per day.
Drink More Water
It can help to maintain a healthy blood pressure level. When people get dehydrated, their body releases stress hormones and maintains blood circulation,” said Desai. Depending upon how you respond, it will raise the pressure on you. Several recent studies have shown dehydration can cause elevated blood pressure, although there are no clear and definitive studies. Reduction of coffee consumption or drinking water regularly can help reduce thirst.
Smoking can cause arterial constrictions and long-term use is very important to reducing blood pressure.
5. Reduce Stress
Stress can contribute to high blood pressure, so it’s important to find ways to manage it. This can include practices like mindfulness meditation, yoga, deep breathing, and regular exercise. Find the stress-management techniques that work best for you and make them a regular part of your routine.
Reduce Stress Through Meditation and Rest
Dr Desai notes chronic stress causes increased cortisol and adrenalin levels. The drugs restrict artery walls and increase fat accumulation, increasing blood pressure. He encourages a healthy lifestyle that focuses largely on breathing exercise, meditation, exercise, yoga, stretching, and taking breaks at night. I’m worried and stressed! Discover a vast library of mindfulness, sleep & insights articles and experiences for a better quality of life. It’s easy to increase the resilience and strength of your body and mind.
Try Blood Pressure Support Supplements
It has also been shown to lower blood pressure with supplementation of magnesium[4. Get your doctor’s recommendation on magnesium supplements for kidney problems. In addition, there’s a safe option of consuming foods enriched with high-magnesium in our diets and consuming them regularly. Doctors recommend leafy green fruits and unsalted almonds as well as nuts. Beyond magnesium, a study conducted at London’s Royal College of Physicians suggests potassium, the amino acid L-arginin, vitamin C, cocoa flavonoids, beetroot juice, co-enzyme Q10 and controlled-release of melatonine are also helpful
In conclusion, by adopting a healthy diet, getting regular exercise, maintaining a healthy weight, limiting alcohol intake, and reducing stress, you can help lower your blood pressure and reduce your risk of related health problems. Remember, making lifestyle changes takes time and effort, so be patient and persistent, and work with your doctor to find the strategies that work best for you.
If you have questions on reducing your blood pressure, talk to the doctors at Tebby Clinic about proper nutrition.