Welcome to Topify.com.ng

7 Ways to Lower Blood Pressure

For many people, high blood pressure can be difficult to control, especially when it’s been allowed to get out of hand over time and the body has grown accustomed to higher levels of blood pressure. High blood pressure can increase the risk of heart disease and stroke, so it’s important to know ways to lower your blood pressure and keep it from getting too high in the first place. Here are 7 ways to lower blood pressure naturally so you can get back in control of your health and feel better about yourself along the way.

1) Eat a healthy diet

Incorporating fruits, vegetables, and lean proteins into your diet can help lower blood pressure. Eating healthy may also lead to weight loss. The DASH diet is a common eating plan for those looking to lower their blood pressure. With a strong emphasis on whole grains, fruits, and vegetables—as well as low-fat dairy and other heart-healthy foods—the DASH diet provides a variety of flavors while still being easy on your blood pressure.

2) Reduce stress

We all know stress is bad for our health. But what if you could find out how to relax right now? The first step in lowering your blood pressure is learning how to manage your stress levels—and it can go a long way toward decreasing heart disease risk, too. Try these simple tips: Meditate, nap or do breathing exercises when you feel yourself getting stressed. You may also want to learn some meditation basics.

3) Exercise Regularly

Exercise is one of the best ways to keep your blood pressure under control. Not only does it lower blood pressure, but exercise also boosts cardiovascular health by increasing your heart rate and strengthening your heart muscle. Plus, regular physical activity can help reduce stress levels and ward off depression—both of which can cause high blood pressure. Aim for 30 minutes a day at least five days a week. If you aren’t used to exercise, start slow with walking or another low-impact activity.

4) Choose Low Sodium Foods

One of best ways to lower blood pressure is to eat a low-sodium diet. Check nutritional labels for added sodium, and don’t be fooled by claims of low-sodium or reduced salt. Even foods with these claims can contain up to 140 mg of sodium per serving, so check for yourself! Foods with less than 140 mg of sodium per serving are considered low in sodium. Limit yourself to 2,300 mg (one teaspoon) per day.

5) Lose Weight if Overweight

If you’re overweight, losing some pounds can also help lower your blood pressure. Excess weight puts stress on your body and increases your risk of heart disease, another major cause of high blood pressure. To drop these extra pounds safely but quickly, switch to a sugar-free diet. It may seem like an uphill battle at first, but you can achieve results in as little as 12 weeks with some simple lifestyle changes.

6) Follow Your Doctor’s Advice

High blood pressure, or hypertension, is one of those ailments that can sneak up on you and wreak havoc. But there are steps you can take to keep your blood pressure in check. If your doctor has already told you that your blood pressure is elevated, it’s critical that you follow his or her advice and take medication as needed.

7) Get Enough Sleep

When you don’t get enough sleep, your body pumps out more of a stress hormone called cortisol. This hormone can increase your blood pressure by helping your heart and blood vessels work harder. On average, adults need seven to eight hours of sleep each night. If you’re not getting enough shut-eye, try making some changes in your nightly routine or environment.

Conclusion

Exercising is one of your best options for lowering blood pressure, but it’s also a good idea to avoid salt and sodium, drink plenty of water, cut down on fat and sugar. Eating a variety of fruits and vegetables can also be beneficial. Make sure you talk to your doctor before making any significant changes to your diet or exercise routine. Try some of these methods next time you have high blood pressure and see if they help lower your numbers!

Post a Comment

© Topify Nigeria. All rights reserved. Developed by Global Chef Media