High blood pressure is a silent killer. It doesn’t cause any symptoms until it reaches dangerous levels. Making lifestyle changes to lower blood pressure can help reduce the chances of complicating your health
There are many lifestyle factors that contribute to high blood pressure. In this article, we explore on how to make these lifestyle changes and help you lower your blood pressure naturally.
Limit Alcohol
Drinking alcohol raises blood pressure. Limiting alcohol consumption helps lower blood pressure. Women should limit themselves to just one drink per day, and men should limit themselves to drinking no more than two drinks per day. This advice comes from the American Heart Association.
Quit Smoking
The Centers for Disease Control and Prevention says that quitting smoking reduces your risk of heart disease and stroke, cancer, diabetes, chronic obstructive pulmonary disease, and premature death. Quitting smoking also improves your breathing, your energy level, and your ability to sleep. In addition, it helps prevent weight gain.
Reduce Caffeine Intake
Caffeine is a stimulant that affects your heart rate. If you are taking prescription medication for high blood pressure, it could affect the amount of caffeine you take. You should talk to your doctor about what level of caffeine is safe for you, especially if you’re pregnant or breastfeeding.
Eat Less Processed Food
Processed foods are full of salt. They’re often high in sugar too. And because they’ve been cooked, they don’t taste very good either. But it turns out that eating too much processed food can lead to high blood pressure and heart disease. So try to eat more whole foods instead.
Try Meditation or Yoga
Yoga and meditation have been shown over and over again to reduce stress levels, increase focus, and even improve sleep quality. But there are many different types of yoga and meditation practices out there, and it can be hard to know what works best for you. So how do you choose the type of yoga or meditation that’s right for you? Here are some tips to help you make the most of your practice.
Eat Dark Chocolate
Eating dark chocolate lowers blood pressure, according to research published in the European Journal of Nutrition. Scientists studied the effects of cocoa powder on people with high blood pressure. They found that eating one tablespoon of cocoa powder daily lowered systolic blood pressure by 4 mmHg and diastolic blood pressure by 2 mmHg compared to those who did not eat cocoa.
Lose Extra Weight
The latest research suggests losing weight could actually help reduce high blood pressure. In fact, it might even help you lose weight.
A study published in Hypertension found that people who lost weight had lower blood pressure than those who didn’t. And while there are many reasons why someone might gain weight, the researchers believe one reason is because of high blood pressure.
In addition, a larger waist size increases the amount of stress placed on the heart. So, a smaller waistline could lead to less strain on the heart.
Eat a Healthy Diet
High blood pressure affects nearly one out of every three adults in the United States. High blood pressure causes damage to the heart and brain, leading to stroke, heart attack, kidney disease, blindness, and even death. Eating a healthy diet can lower your risk of developing high blood pressure.
Choosing healthier meal and snack options will keep you away from unhealthy foods and beverages. These include sugary drinks, salty snacks, fried food, red meat, white bread, and processed meats. Avoiding these items can reduce your chances of having high blood pressure.
Get a Good Night’s Sleep
Poor sleep quality can lead to high blood pressure. A study published in the journal Hypertension found that people who slept less than six hours per night had a 30% greater risk of developing high blood pressure compared to those who got seven or more hours of shut eye each night.
Eat Fewer Salty Snacks.
Salt is an essential nutrient, but too much of it can make us feel bloated, thirsty, and even dizzy. In fact, most people consume far more salt than recommended daily amounts.
Reduce Stress
Stress management techniques include avoiding doing too much, focusing on things we can control, learning how to say no, finding ways to deal with conflict, reducing stressors, practicing self-care, making time for relaxation, and expressing gratitude.
Follow A DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet has been proven effective at lowering blood pressure. It emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean protein sources, and nuts. The DASH diet also encourages limiting sodium intake.
The DASH diet lowers blood pressure, reduces cholesterol levels, decreases inflammation, prevents cardiovascular disease, improves kidney function, and may prevent cancer.
Reduce Salt Intake
Sodium is a mineral that occurs naturally in our bodies. However, when consumed in excess, it can cause fluid retention and high blood pressure.
According to the American Heart Association, Americans should limit their daily sodium intake to 1,500 milligrams or less. This includes all forms of added salt such as table salt, soy sauce, bouillon cubes, and seasonings.
In conclusion, hypertension is a condition where your blood pressure is too high. This means that your heart has to work harder than normal to pump blood through your arteries. When this happens over a prolonged period of time, it can lead to serious problems such as stroke, heart attack, kidney disease, and even death. Fortunately, there are several lifestyle changes that you can make today to help reduce your blood pressure.
The first step is to avoid smoking cigarettes. Smoking causes your blood vessels to constrict, which increases your chances of developing hypertension. In fact, smokers are twice as likely to develop high blood pressure as non-smokers. So quit cold turkey and never smoke again!
Next, cut back on salt intake. Sodium is found in processed foods like breads, cereals, soups, sauces, and canned goods. These products often contain large amounts of sodium, which can increase your blood pressure. Instead, choose low-sodium versions of these items whenever possible.
Finally, exercise regularly. Regular physical activity helps keep your blood pressure under control because it reduces stress levels and strengthens your cardiovascular system. Try walking briskly for 30 minutes three times per week, or join a gym class.
These simple steps can help you live longer and healthier, and they won’t require expensive medical treatments. So take action today and improve your overall health!
Source: National Institute of Health