12 Powerful ways to lower High Blood Pressure
Updated: Mar 29
High blood pressure (hypertension) is a medical condition in which the blood pressure in the blood vessels is high constantly. This pressure is a result of two forces. Heart health specialists say high blood pressure is a silent killer. A lot of people do not understand they have high blood pressure until it is measured. Hypertension is one of the risk factors for various types of heart disorders such as heart failure and abnormal heart rhythms such as atrial fibrillation.
Lifestyle plays a crucial role in treating your blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid the requirement of medication.
Solutions to lower blood pressure
There are some lifestyle changes that can be incorporated to lower your blood pressure and keep it down.
Track your blood pressure
Checking your blood at home is a remarkable way to keep tabs on your heart health. Lifetrons Health App allows you to send detailed reports about your blood pressure to your health care advisor. Moreover, you can set reminders in the Lifetrons Health App so that you never forget to take a measurement. If your blood pressure is well-controlled, check with the health advisors about how often you need to check it and treat it accordingly.
You can also talk to your Dietitian who can help improve your health and motivate you to take care of your health by giving personalized fitness and diet plan to keep your blood pressure within limits.
Stress has a negative effect on your blood pressure. Your body releases hormones that cause your heart to beat faster when you are stressed. Occasional stress can contribute to hypertension if you react to stress by smoking or consuming unhealthy food.
Take some time to think about the root cause of feeling stressed and make an effort to eliminate it. Make time for enjoyable activities like walking, running, cooking, etc.
Eating a healthy unprocessed meal
According to the Mayo Clinic, consuming a diet that is low in cholesterol, trans and saturated fats can improve your blood pressure. If you suffer from high blood pressure, there is a diet plan called the DASH diet ( dietary approaches to stop hypertension). Foods such as vegetables, fruits, and whole grains can play an important role in lowering blood pressure.
Regular physical exercise can help reduce your blood pressure. It strengthens your heart which can pump more blood through your body with minimal effort. If your heart pumps blood with less force, the strain on your arteries will lower reducing blood pressure. According to Mayo Clinic, exercising for around 150 minutes a week can lower blood pressure by about 5 to 8 mm Hg. Walking, swimming, meditation, yoga, and cycling are some excellent exercises to reduce your blood pressure. Two researchers at Kent State University have found that meditation can lower high blood pressure by calming activity in the sympathetic nervous system
and thus promoting relaxation.
Lose that extra weight around your waistline
Weight loss is one of the most efficient lifestyle changes to control blood pressure. You need to keep a check on your waistline. Carrying too much weight around it can lead to an increased risk of high blood pressure. According to the Mayo Clinic, males whose waist measurement is greater than 40 inches are at higher risk while females having a waistline higher than 35 inches pose a higher risk of developing high blood pressure. There are some free tools available to measure your BMI, waist-to-hip ratio, etc. Tool: BMI and waist circumference calculator - Mayo Clinic
Lifetrons Health App also allows you to manually enter your body composition measurements such as height, weight, waist circumference, and much more health aspects. This can allow you to monitor your overall health and wellness.
Reduce salt intake
Reducing the amount of salt in your diet can help improve heart health and decrease blood pressure by about 6mm Hg. When you consume too much salt, your body holds extra water to wash the salt out of your body. In this case, it may give a rise in blood pressure which puts strain on the blood vessels. Hence, it is necessary to choose low-sodium foods. Herbs or spices can be used to enhance the flavor of your food. The American Heart Association recommends aiming for around 1,500 mg of sodium in a day.
Reduce the amount of alcohol consumption
Alcohol can raise blood pressure, and having more than three drinks can raise blood pressure. It is also higher in calories and can lead to weight gain which is another risk factor for high blood pressure. Hence, it is advisable to limit the intake of alcohol.
Limit caffeine intake
The amount of caffeine present in two cups of coffee increases blood pressure for up to three hours straining the blood vessels thus pumping a lot more blood and thus giving a
rise in blood pressure.
Increase consumption of potassium-rich foods
Potassium counteracts the harm that sodium causes to your blood vessels. Individuals who regularly consume potassium-rich foods such as beans, bananas, spinach, etc. tend to have lower blood pressure.
Cook your meals
You have more control over the amount of sodium and quality of fat when you cook your own food thus allowing for healthier alternatives. Higher amounts of hidden sodium and saturated fats are present in restaurant foods and packaged foods.
Lifetrons Health App has everything you need to keep you healthy, be it planning your diet or calculating your daily calorie requirement. It has a huge food database with nutritional values which can be used to track your food goals.
Check the food label
It is extremely essential to read the nutrition label on packaged foods to be more mindful of the sodium levels you are consuming. Choose foods that are lower in sodium and aim for a total intake of 2,300 mg of sodium or less per day.
In conclusion, these 12 preventive powerful steps can play an important role in lowering blood pressure and thus keep you healthy and moving.
Disclaimer: The blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.