High blood pressure affects nearly half of American adults. The causes of high blood pressure are numerous, including diet, lifestyle, and genetics. Fortunately, there are just as many ways to reduce hypertension.
You may be experiencing high blood pressure symptoms, and your doctor can confirm if you are in the early stages of hypertension or if you need to take more aggressive measures. If you have hypertension or want to help a loved one who does, find out four ways to lower blood pressure.
High blood pressure can stem from lifestyle choices, like diet and exercise. Altering what you eat and ingest can lower your blood pressure and reduce your risk of heart disease. Likewise, making some changes to your habits can have a positive effect on your overall health.
Some of the top tips for lowering your blood pressure include the following:
• Lose extra pounds – Watch your waistline by exercising regularly. You should get your heart pounding for 30 to 60 minutes every day. If you are not a fan of working out, start slow by going for evening walks or any fun and light activity. In addition to cardio, strength training can help you lose and keep weight off.
• Eat healthy – Foods high in saturated fat contribute to hypertension. Switch from processed foods to fruits, vegetables, and whole grains. Swap full-fat dairy products and fatty meats for low-fat dairy goods, fish, and lean meats. You can cut significant calories just by eliminating soda, juices, and other sweetened beverages.
• Quit smoking – Cigarettes temporarily increase your blood pressure. When you smoke heavily, the higher blood pressure remains elevated for longer. Along with several other benefits, lower high blood pressure can result from quitting smoking.
• Limit alcohol – Excess alcohol consumption leads to several adverse health outcomes, such as high blood pressure. Alcohol can also reduce the effectiveness of some medications, including high blood pressure medication.
• Be mentally healthier – Stress affects bodies in numerous ways, like temporarily increasing blood pressure. Identify if your life has areas of stress, such as at work, finances, and interpersonal relationships. Lowering stress can also lower your blood pressure.
Making small changes can improve your health and lower your blood pressure. For example, you can choose to take the stairs instead of the elevator or park farther from your office building to increase the number of steps you take daily.
You can also take natural bp lowering supplements to combat high blood pressure. Spices, herbs, and other items you have in your kitchen can reduce your blood pressure when taken regularly.