High blood pressure increases your likelihood of suffering a heart attack and stroke. Knowing your numbers is crucial since you'll want to lower them if you have high blood pressure. The best techniques to decrease your blood pressure should be discussed with your doctor. Here are some ideas that they may provide.
Lose Weight
For every 20 pounds you lose, your systolic blood pressure, the first figure in your blood pressure results, will drop by 5 to 20 points. Decreasing even 10 pounds can help lower blood pressure if you are overweight. Your body mass index (BMI) should be between 18.5 and 24.9 after weight loss.
Losing weight will also assist with sleep apnea when your breathing repeatedly pauses for a brief period while you are asleep. (It may cause your blood pressure to rise and your heartbeat to err.) With a regular combination of healthy food and activity, lose weight gradually.
Monitoring the scale will enable your blood pressure to stabilize itself. Regularly check your readings at home, and make an effort to remain within your desired range.
Eating Healthy
Many believe that the DASH (Dietary Approaches to Stop Hypertension) program is the most ideal diet for controlling and reducing blood pressure. Maintain it and see an 8 to 14-point decrease in your systolic blood pressure.
The primary guidelines are to refrain from or reduce:
- foods rich in saturated and total fat
- packaged food
- Sugar \ Salt \ Carbohydrates
- Caffeine
- Alcohol (two drinks or fewer per day for men; no more than one for women)
Additionally, the diet advises you to fill up on:
- fruit and vegetable sources of antioxidants, particularly berries
- whole grains
- foods high in protein, such as unsalted nuts
- foods rich in magnesium and potassium, such as beans or leafy greens
- meals high in calcium, such as low-sugar yogurt
Exercise Regularly
Exercise and a healthy diet go hand in hand. You're more likely to lose weight if you exercise and eat well. According to official standards, every day of the week should include at least 30 minutes of exercise. The results can be considerable, with a 4 to a 9-point reduction in blood pressure. Keep in mind that exercising doesn't only include going to the gym. The most excellent exercises for your heart, however, raise your heart rate, such as swimming, biking, dancing, running, and walking.
Reduce your intake of sodium
It is a significant factor in blood pressure elevation. People with hypertension are advised by the American Heart Association to maintain their daily intake under 1,500 mg. To find out how much you're receiving, check the labels on your food. You'll be less likely to notice the change if you reduce your intake gradually. You may decrease your number by 2 to 8 points by limiting your daily salt intake to just 2,400 milligrams.
Making your food is one method to save money. Your consumption of salt is primarily comprised of packaged meals and eating out. Instead of salt, use extra spices to add flavor. More potassium, which is present in foods like bananas, raisins, tuna, and milk, aids in the removal of salt from the body.
Blood pressure can drop two to eight points with a modest effort.
How to avoid sneaky salt and enhance wholesome flavor:
- Examine labels. Take note of the words "salt," "sodium," "sea salt," and "kosher salt."
- Before utilizing salty canned foods like beans or tuna, rinse them.
- When cooking, replace sodium and salt with herbs and spices.
- Avoid quick or flavorful side dishes since they frequently include a lot of extra salt. Try cooking plain rice, pasta, or other grains instead without salt. You may season them with additional flavors or a little salt when you serve them.
- On food labels, look for "reduced sodium."
Become less stressed
Stress reduction supports maintaining an average blood pressure level. Yoga and tai chi are two examples of mind-body activities. Additionally, relaxing music, music-making, and meditation can all reduce stress. According to one study, listening to music had advantages compared to exercise.
Spending time in the sun can produce feel-good hormones called endorphins and reduce blood pressure.
Also, don't forget about your network of supporters. Count on your family and friends to make you feel better.
You might also try the following to manage your stress:
- Determine your priorities and stop putting too much pressure on yourself by setting reasonable daily objectives.
- Taking control of what you can: Try to take action against the stresses in your life. It might occasionally be helpful to discuss ideas with a family member or coworker to devise a solution.
- Avoiding stressors: Try your best to stay away from people or situations that you know will make you anxious.
- Making time for "me": Spend some time doing something you enjoy during the day. Find a quiet area to meditate, practice deep breathing, or perhaps go for a stroll.
- Appreciating the simple things: Having an appreciation and expressing it may lift your spirits and those of others around you.
Less alcohol consumption
By limiting your alcohol consumption to one drink (for women) or two drinks (for men) each day, you can lower your systolic blood pressure by 2 to 4 points (for men). 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of an 80-proof spirit constitute one drink.
Stop smoking.
The single best thing you can do for your heart is quit smoking. Additionally, it benefits your general health. Smoking has adverse long-term effects but raises blood pressure every time you light up. Quit smoking to lower your blood pressure and extend your life. Consult your doctor if you need assistance getting started.
Utilize prescription drugs
Some people can reduce their blood pressure by making simple lifestyle adjustments. But a lot of folks also require medicine. It's crucial to take the medication exactly as your doctor instructs. That includes not skipping days or reducing dosages. Consider using daily pillboxes or electronic reminders if you have difficulties remembering things.
Think about taking supplements and Vitamins.
Several vitamins and minerals may help decrease blood pressure, according to research. But before taking any, see your physician. Make sure they are aware of all your actions.
Antioxidants in vitamin C: protect the linings of your blood vessels. Orange juice and fruits and vegetables, including broccoli, kale, tomatoes, and sweet red peppers, are excellent sources. 400 mg should be taken daily by adults.
Potassium: This aids in your body's elimination of salt through urination. Men should strive for 3,400 mg daily, while women should aim for 2,600. It may be found in vegetables like potatoes, tomatoes, and artichokes, as well as fruits like bananas and prunes.
Vitamin D: Renin, an enzyme associated with healthy blood pressure, is made possible by this vitamin. Milk and fatty seafood like salmon and mackerel contain vitamin D. Vitamin D can also be taken as a supplement or absorbed by sunshine.
Get Good Sleep
Your blood pressure decreases as you sleep, much like other bodily processes, including your heart rate and breathing rate. If you don't get enough sleep, your blood pressure will remain elevated for longer. Insufficient sleep may also impact your body's capacity to regulate stress chemicals, which may also be a factor.
It's better to follow a regular schedule, exercise in the morning, and avoid eating or drinking too close to bedtime if you want a decent night's sleep.
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