Ways to Lower Blood Pressure

High blood pressure makes you more likely to have a heart attack or a stroke. It’s critical to understand your statistics because, if you have high blood pressure, you’ll want to lower them. Consult your doctor to determine the best methods for lowering your blood pressure. Here are some ideas they could have. ways to lower blood pressure

Weight Loss

For every 20 pounds you lose, your systolic blood pressure (the first figure in your blood pressure results) will drop 5 to 20 points. In fact, even reducing 10 pounds can help decrease blood pressure if you’re overweight. The objective is to reduce your body mass index (BMI) to a range of 18.5 to 24.9.

Weight loss can also assist with sleep apnea, which occurs when your breathing repeatedly pauses while you sleep. (It can make your heartbeat erratically and elevate your blood pressure.) With a constant balance of good diet and activity, you may gradually lose weight.

ways to lower blood pressure

Maintaining a close eye on the scale can assist your blood pressure in taking care of itself. At home, check your readings on a frequent basis and attempt to keep within your goal range.

Healthy Eating

Many people believe that the DASH (Dietary Approaches to Stop Hypertension) programme is the greatest diet for controlling and reducing blood pressure. Keep it up and your systolic blood pressure will drop by 8 to 14 points.

Its primary guidelines are to avoid or reduce your intake of:

  • Total and saturated fat-rich foods
  • Foods that have been processed
  • Sugar
  • Salt
  • Carbohydrates
  • Caffeine

If you’re a woman, limit yourself to one drink per day; if you’re a guy, limit yourself to two drinks per day.

Reduce Hypertension

The diet also recommends that you eat a lot of:

  • Fruits and vegetables that are strong in antioxidants, especially berries
  • Grain (whole)
  • Unsalted nuts, for example, are high in protein.
  • Leafy greens and beans, for example, are high in potassium and magnesium.
  • Low-sugar yoghurt, for example, is high in calcium.

Exercise on a Regular Basis

Exercise is the perfect complement to a healthy diet. If you exercise and eat a nutritious diet, you’re more likely to lose weight. Official guidelines urge that you exercise for at least half an hour most days of the week. The results can be substantial, with a reduction in blood pressure of 4 to 9 points. Remember, going to the gym isn’t the only way to get some exercise. It might be gardening, vehicle washing, or cleaning. However, activities that raise your heart rates, such as walking, dancing, running, cycling, and swimming, are the best for your heart.

Lower Your Sodium Consumption

It’s a major contributor to high blood pressure. Hypertension should be kept at around 1,500 mg per day, according to the American Heart Association. Check the nutrition labels on your food to see how much you’re receiving. You’re less likely to notice the change if you reduce back gradually. Limiting salt intake to 2,400 mg per day might reduce your score by 2 to 8 points.

Preparing your food at home is one approach to saving money. Eating out and packaged meals account for 75% of your salt consumption. Instead of salt, use extra spices to add flavour. Potassium (found in foods like bananas, raisins, tuna, and milk) aids in the removal of salt from the body. Blood pressure can be reduced by two to eight points with a modest effort.

Ways to obliterate hidden salt and replace it with healthy flavour:

  • Pay attention to the labelling. “Salt,” “sodium,” “sea salt,” and “kosher salt” are all words to look for.
  • Before using salty canned food like beans or tuna, rinse it thoroughly.
  • When cooking, use herbs and spices instead of sodium and salt.
  • Avoid flavorful or quick side dishes, as they often include a lot of salt. Cook plain rice, pasta, or grains without adding salt instead. When serving, you can add extra seasonings or a pinch of salt.
  • On food labels, look for the words “low sodium.”

Reduce Your Anxiety

Lowering your stress levels can help you maintain a healthy blood pressure level. Yoga and tai chi are examples of mind-body activities. Meditation, as well as listening to or creating music, can assist alleviate stress. According to one study, listening to music had similar health advantages to physical activity.

Sitting in the sun can increase the production of feel-good chemicals called endorphins while also lowering blood pressure.

Don’t forget about your network of people who can help you. Rely on your friends and family to lift your spirits.

You might also try the following methods to reduce stress:

  • Setting realistic daily goals: Establish your priorities and don’t put too much pressure on yourself to do too much.
  • Controlling what you can: See whether there’s anything you can do about the things that stress you out the most. To discover a solution, it might be beneficial to bounce ideas off a coworker or a family member.
  • Avoiding stressors: If you know something or someone causes you to stress, do everything you can to avoid them.
  • Taking a break during the day to do something you enjoy is a great way to find some “me” time. Perhaps go for a stroll or locate a quiet spot to meditate or practise deep breathing.
  • Appreciating the small things: Being appreciative and expressing that gratitude may help you feel better while also uplifting those around you.

Reduce your alcohol consumption

Limiting oneself to one alcoholic drink per day (for women) or two drinks per day (for males) will 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 80-proof liquor equals one drink.

Don’t Smoke:

Quitting smoking is arguably the single most beneficial thing you can do for your heart. It’s also beneficial to your overall wellness. Not only can smoking harm you in the long run, but it also raises your blood pressure every time you smoke. Quitting smoking will lower your blood pressure and extend your life. Consult your doctor if you need assistance getting started.

Medications on Prescription:

For some people, making lifestyle modifications is enough to lower blood pressure and keep it under control. However, many people require medicine. It’s critical to follow your doctor’s instructions to the letter. This involves not skipping days or decreasing dosages. Use electronic reminders or daily pillboxes if you have difficulties remembering things.

Reduce Hypertension

Consider Taking Supplements and Vitamins

A few vitamins and minerals have been shown to help decrease blood pressure in studies. However, before taking any, see your doctor. Make sure they’re aware of whatever you’re doing.

  • Vitamin C contains antioxidants that preserve your blood vessel linings. Orange juice, as well as fruits like kiwi and strawberries, as well as veggies like broccoli, kale, tomatoes, and sweet red peppers, are good sources. 400 mg per day is recommended for adults.
  • Potassium: This mineral assists your body in excreting salt through your urine. Men should strive for 3,400 mg per day, while women should aim for 2,600 mg. Fruits like bananas and prunes, as well as vegetables like potatoes, tomatoes, and artichokes, contain it.
  • Vitamin D is necessary for the production of the enzyme renin, which is associated with blood pressure control. Vitamin D is found in fatty fish such as salmon and mackerel, as well as milk. Vitamin D can also be absorbed from sunshine or taken as a supplement.

Get some restful sleep

When you sleep, your blood pressure drops, just like various other physiological processes including your heart rate and breathing rate. If you don’t get enough sleep, your blood pressure will stay elevated for a longer period of time. It’s also likely that not getting enough sleep affects your body’s capacity to regulate stress chemicals, which might play a role.

Stick to a regular schedule, exercise early in the day, and don’t eat or drink anything too close to bedtime to obtain a decent night’s sleep.

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