How to Drop Your Blood Pressure
Simple changes to your lifestyle can help in reducing blood pressure and also reducing the risk of heart disease. In the event that you have been diagnosed with high blood pressure, you may be afraid to take medication to reduce the number.
The roles played by lifestyle cannot be underestimated when it comes to the treatment of high blood pressure. There may be no need for the use of medication if you can adopt simple lifestyle changes in controlling your blood pressure.
In this article, we list some lifestyle changes which are found to be effective in reducing blood pressure.
1. Engage in regular physical activities
One of the best lifestyle activities which are recommended to lower blood pressure is exercise. Engaging in daily physical activities can make your heart stronger and more efficient in pumping blood, which in turn reduces the pressure in your arteries.
Studies revealed that 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, can help reduce your blood pressure and improve your heart's health. More benefits are losing weight, get rid of stress and anxiety and attack diabetes and cholesterol problems
2. Drink less alcohol
Consumption of alcohol can increase your blood pressure. Alcohol is found to be responsible for 16% of cases of hypertension in the world. Some studies suggest that small to moderate amounts of alcohol can protect the heart, but adverse effects can accompany these benefits.
In the United States, moderate alcohol consumption is defined as not exceeding one drink per day for women and two for men. On the off chance that you drink more than the recommended amount, try to reduce it. Drinking less alcohol is also important if you're searching to a natural way to do something about diabetes.
3. Reduce the intake of processed food
Majority of the extra salt in our diet is obtained from processed food and food in a restaurant, and not from your home salt shaker. Some food items which are considered to be high in salt include deli meats, canned soup, pizza, chips, and other processed snacks.
You should also be aware of foods which are labeled as "low fat," this is because they are high in salt and sugar as a substitute for fat loss. Fat is responsible for tastes in food, and it’s what makes you feel full.
Reducing or to be on a safer side, not giving room for processed food will assist you in eating less salt, less sugar, and fewer refined carbohydrates. All of this can cause a reduction in blood pressure.
Make it a habit by checking labels. According to the US Food and Drug Administration (FDA), a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is deemed to be high. Reducing the consumption of processed foods is also a solution to high blood pressure problems and if you want to lose weight quick.
4. Reduce caffeine
There is still debate about the role of caffeine in blood pressure. Caffeine can increase blood pressure up to 10 mmHg in individuals who do not take it regularly. However, individuals who take coffee daily can witness little or no effect on their blood pressure.
In order to know if caffeine has increased your blood pressure, check your blood pressure within 30 minutes after drinking caffeine. If there is an increase in your blood pressure by 5 to 10 mmHg, this could be a sign that you can be sensitive to the effects of caffeine on your blood pressure. Get in touch with your doctor so that you can both discuss the effects of caffeine on your blood pressure. Reducing caffeine will also have a good influence if you want to make stress and anxiety disappear.
5. Consume more potassium-rich foods
Potassium is one of the essential minerals. It performs several crucial functions in the body some of which include helping the body to eliminate sodium and relief the blood vessels of pressure. Modern diet has increased sodium intake in most people while reducing potassium intake.
To get an adequate proportion of potassium and sodium in your diet, focus on reducing the number of processed foods and increasing the number of fresh whole foods. Some of the food items which are rich in potassium include:
Vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
Fruit, such as melons, bananas, and apricots among others
Dairies, such as milk and yogurt
Tuna and salmon
Nuts and seeds
Furthermore, the consumption of fresh fruits and vegetables, rich in potassium, can help lower blood pressure.
You can also lower your blood pressure by using these exercises or this herbal supplement: