LIFESTYLE CHANGES TO LOWER YOUR BLOOD PRESSURE

LIFESTYLE CHANGES TO LOWER YOUR BLOOD PRESSURE

BY Chukwuma Chinaza Adaobi

1. Exercise More Often

Participating in aerobic (cardiovascular) exercise is a great way to lower your blood pressure. Increasing your heart and breathing rates over time strengthens your heart and allows it to pump with less effort. You should strive for 40-minute sessions three to four times a week of moderate to vigorous activity.

2. Cut Back on Sugar and Refined Carbs

Sugar and refined carbs are two of the most dangerous parts of the Western diet. They’re the main culprits of obesity, and are linked to diseases such as heart disease and type 2 diabetes. Restricting sugar and refined carbs can help you lose weight as well as lower your blood pressure, making you healthier all around.

3. Decrease Your Sodium, Increase Your Potassium

Too much sodium can cause your body to retain fluid, which increases blood pressure. Reduce your intake of high sodium foods and eat a good balance of fruits and vegetables, whole grains, fish, poultry and beans. Increasing potassium can also help with blood sugar levels. It lessens the effects of salt in your system, and eases tension in your blood vessels. Foods high in potassium include low-fat dairy foods, fish, fruits like bananas, oranges and avocados, and vegetables like sweet potatoes, tomatoes and spinach.

4. Get a Good Night’s Sleep

When you’re sleeping, your blood pressure typically dips down. Not sleeping well can affect your blood pressure, and those who experience sleep deprivation have an increased risk of high blood pressure (especially if they’re middle-aged). Sleeping less than seven hours per night can increase your risk of hypertension, and sleeping less than five hours per night can significantly increase your risk of high blood pressure over time.

5. Take Supplements Known to Lower High Blood Pressure

There are certain supplements that have been found to lower high blood pressure. If you’re not already, start taking supplements such as coenzyme Q10, magnesium, omega-3 polyunsaturated fatty acids, fish oil, and citrulline.

6. Make Weight Loss A Priority

If you’re overweight, losing weight should be at top of your mind to make your body healthier. Losing even five to ten pounds can reduce your blood pressure, on top of any other medical issues you may have. If you’re quite overweight, losing 20 pounds can make a significant difference.

Your heart health is extremely important. Make sure you’re taking the steps to keep your blood pressure where it needs to be with these healthy lifestyle changes. Knowing the causes of high blood pressure and making small changes to your diet and lifestyle can make a world of difference in the prevention and management of heart diseases.

 

STAY SAFE. HEALTH IS WEALTH.