Blood pressure is a measure of how hard blood is pushing against the blood vessel walls. Your heart pumps blood to the arteries, which carry it through the whole body.
Keeping your blood pressure at the right level will keep your heart working at peak performance, keeping arteries in good shape. People with hypertension are in a dangerous situation, as their heart is working harder to send blood to arteries, which might cause heart failure and atherosclerosis. Now that you know this, we are going to talk about how to lower your blood pressure.
How to Lower your Blood Pressure?
Watching Your Waistline
Your blood pressure tends to increase as your weight increases. Losing around 10 pounds will help you lower your blood pressure over time. In addition to this, medication designed to control blood pressure will become more effective.
Checking out your waistline is also important. Avoid putting too much weight around your waistline, as this situation can increase your blood pressure. Men with a waistline greater than forty inches are at higher risk. Women with a waistline greater than thirty five inches are at higher risk as well.
Regular exercise can lower you blood pressure by up to 9 millimeters of mercury. You can also reach this goal within a few weeks thanks to regular exercise. Exercise can also prevent people with pre-hypertension from developing full blown hypertension.
Exercise can also help people with hypertension bring it down to safer levels. Your physician might recommend some light strength training, as well as walking 10 minutes at a time, imposing some restrictions as well.
Avoid becoming a ‘weekend warrior’ by trying to squeeze in tons of exercise on weekends just to make up for your lack of activity the rest of the week, as this situation can do more harm than good.
Your diet should be rich in low-fat dairy products, fruits, vegetables and whole grains and stingy with cholesterol and saturated fat so that you can lower your blood pressure by up to 14 mm Hg.
To find out your true eating habits, write down what you eat. Monitor why, when and what you eat. In addition to this, boost your potassium so that you can reduce the effects of sodium in your blood by eating veggies and fruits.
Your doctor knows the right potassium level for your particular organism. A smart shopper should write a list of groceries before heading to the supermarket to avoid purchasing junk food. Cutting yourself some slack is also useful, as giving yourself a trait of your favorite food will keep your desire to lower your blood pressure alive.
Bring Down Sodium
Try to bring down sodium in your diet to lower your blood pressure by 2 to 8 mm Hg. The recommended consumption of sodium is 2,300 milligram per day. People aged 51 or older should consume 1,500 mg a day or less, and the same is true for people with high chronic kidney disease, diabetes, and high blood pressure.
Tracking how much salt you include in your diet will help you lower your consumption of sodium. Write down the amount of sodium that your foods and drinks contain. By reading food labels, you will be able to choose lower-sodium alternatives. Eating fewer processed food such as potato chips and frozen dinners is always recommended.
Herbs and spices should replace salt as much as possible in your diet. Ease into the this process, as you might not want to cut sodium back suddenly. Anyway, your palate will catch up over time.
Reduce Alcohol Intake
Small amounts of alcohol can lower your blood pressure. However, this benefit is lost if you drink too much of it. How much is not too much? Two drinks per day in men aged 65 or younger, and one drink per day in men and women older than 65. So drink only moderate amounts of alcohol so that you can avoid increasing your blood pressure. In addition to this, consuming too much alcohol can make some medications designed to lower blood pressure decrease their effectiveness.