Ways to Lower Your Blood Pressure
If you have recently been diagnosed with High Blood Pressure (Hypertension), you may be a little worried about having to take medication to lower the numbers down. Your lifestyle plays a big role in treating your high blood pressure. If you have a healthy lifestyle, you should be able to delay, avoid, and reduce the need for medication which can successfully control blood pressure.
What is High Blood Pressure?
High Blood pressure, also known as hypertension, is the pressure of circulating blood on the walls of blood vessels. If your blood pressure is too high, it then puts a strain on your arteries. Having this type of issue can significantly increase your chances of risks in having a stroke, heart attack, and kidney disease. In general, there are no obvious signs or symptoms of having blood pressure. It is highly important that you have regular checks with your GP.
The good news is, there are many ways to help you lower your blood pressure and keep it down. Read on to find out more:
It doesn’t take much exercise to help make a huge difference in your health. You should be aiming for at least 1 hour, 5 days a week of regular physical activity. Exercise includes walking, cycling, swimming, and jogging. As your breathing and heart rate increase, over time your heart will get stronger and pumps with less effort. This will put less effort on the arteries and then help lower your blood pressure.
2. Lose Weight
Losing weight is by far the most effective way of reducing your blood pressure. Major weight loss is not required to make a difference. Even as little as 5 to 10 pounds can lower your blood pressure. Losing weight can also help you lower your risk of other health issues. A study in 2010 compared both a low carb diet and a low-fat diet. Both diets produced weight loss but the low-carb diet was far more effective in lowering blood pressure. The low carb and low sugar diet, you should feel fuller for longer, as you are consuming more fat and protein.
3. Eat a Balanced Healthy Diet
If you have high blood pressure, eating a healthy well-balanced diet that is rich in vegetables, fruits, whole grains, and low-fat dairy products can significantly help the issue. Your diet should include at least 5 portions of fruit and veg a day. Be smarter when you do your food shopping.
Reducing even the smallest amount of sodium in the diet can significantly improve your blood pressure and heart health. The ideal sodium intake for adults per day is 1,500 mg or less. Many people can be salt sensitive so if they have a high salt intake in their diet it can raise the blood pressure. The other side is salt insensitive, this is where they may have a salt intake that is high but they can excrete it in their urine without raising the blood pressure. Consider lowering your salt intake by:
- Reading the labels on food packages for low sodium options.
- Don’t add salt to food, use herbs and spices instead.
- Cut back on salt gradually.
3. The alcohol amount you drink should be limited
Even if you are healthy, alcohol intake can raise your blood pressure. Drink in moderation and follow the recommended limits with alcohol. 3-4 units a day for men and 2-3 units for women. Large amounts of alcohol can also have an effect on blood pressure medications.
4. Give up Smoking
Smoking causes an immediate effect on increasing your heart rate and raising your blood pressure. If you stop smoking it is good for all-around health. Long-term use of smoking can cause damage to your blood vessel walls, narrow the arteries, and cause inflammation. The chemicals in the tobacco also harden the arteries causing high blood pressure.
5. Lower your Stress Levels
Working, family matters and everything else in between can cause stress. Reducing your stress is important for your health. Chronic stress can result in high blood pressure. Stress hormones can constrict your blood vessels which can result in temporary spikes in blood pressure. Many people react to stress by eating unhealthy, smoking, and drinking alcohol. You can relieve your stress in many ways including taking a walk, read a book, practice breathing techniques, and many more.
6. Try medicinal Herbs
There are many herbal medicines that have shown to lower blood pressure. Always consult with your doctor about the herbs you would like to try. Here are a few herbs and plants that are known around the world:
- Ginger Root
- Black Bean
- Celery Juice
- Sesame Oil
- Cats Claw
- River Lily
- Tomato Extract
- Organic Hemp oil
Implementing these ways and factors into your daily lifestyle will not only help you lower your blood pressure but will also contribute to other health benefits and will help you in the long term.