High blood pressure, also called hypertension, is a “silent killer” that hurts blood vessels without making anyone aware of it. This can cause serious health problems.
Even though there is no cure, taking your medicines as directed and making changes to your lifestyle can improve your quality of life and lower your risk of heart disease, stroke, kidney disease, and other health problems. With that in mind, here are some ways to reduce your blood pressure to a healthier level.
Get More Exercise
A 2018 review of hundreds of studies found that regular exercise, even something as simple as walking, seems to be just as good at lowering blood pressure as commonly used drugs. Exercise makes the heart stronger, so it doesn’t have to pump blood as hard. Most days, you should try to do 30 minutes of cardio. Over time, you can keep your heart challenged by making it go faster, going further, or adding weights. Even a small amount of weight loss can help lower blood pressure.
Relax More
When we’re stressed, our bodies send out hormones like adrenaline and cortisol. These hormones can make your blood vessels narrow and your heart beat faster, which can make your blood pressure go up. However, breathing exercises and activities like yoga, tai chi, and meditation can help keep your blood pressure and stress hormones in check. Five minutes of deep breathing or mindfulness practise first thing in the morning and last thing at night is a good place to start. It’s also a good idea to get rid of as many stressors in your life as possible. If you’re worried about hair loss, for example, speak to a specialist about taking finasteride 1mg. If you’re concerned about money, try to consolidate your debts or reduce your spending. Find a solution to your issues, and your blood pressure should go down.
Eat Less Salt
Even if your blood pressure isn’t too sensitive to salt, everyone could benefit from cutting back. You shouldn’t have more than 2,300 mg of sodium in a day, according to health experts (that’s about a teaspoon).
Eat More Potassium
Getting between 2,000 and 4,000 mg of potassium per day can help to lower your blood pressure. The nutrient helps the kidneys get rid of more sodium by making you urinate more. We all know that bananas have potassium, but potatoes, beans, and spinach have more potassium than bananas. Other great sources include tomatoes, watermelon, edamame, avocados, and dried fruits.
Drink Less Alcohol
People know that drinking too much alcohol can raise blood pressure, but just a little bit could do the opposite. A study that looked at nearly 30,000 women found that women who drink light to moderately (one drink or less per day) are less likely to get high blood pressure. One drink is 12 oz. of beer, 5 oz. of wine, or 1.5 oz. of spirits. High amounts of alcohol are obviously bad, but a moderate amount is good for the heart. If you are planning to drink, drink in moderation.
