How to Naturally Lower Your Blood Pressure.
High blood pressure is a serious problem. In the US, one in every three people have high blood pressure, but only half of them are being treated. High blood pressure shortens life expectancy by an average of 3 years. It also increases the risk of heart disease, stroke, kidney disease, and osteoporosis.
High blood pressure is caused by many factors that are controllable with lifestyle changes, so it’s important to understand what you can do to help lower your risk of developing high blood pressure. Here are some ways you can naturally lower your blood pressure so you can live a healthier life.
What Is High Blood Pressure?
Blood pressure is the force of blood on the walls of your arteries. A healthy blood pressure reading is 120/80, and anything over 140/90 is considered high. When you have high blood pressure, your heart has to work harder to pump blood through your body at a normal speed.
High blood pressure can be caused by many things like eating unhealthy foods, not getting enough exercise, smoking cigarettes, and drinking alcohol. It’s also more common as we get older or overweight. High blood pressure can affect people with unique health conditions like diabetes or kidney disease as well as people who are pregnant or taking certain medications.
Treatments For High Blood Pressure
There are many treatments for high blood pressure. The first step is to find out if you need treatment. You can find this out by getting checked out by a doctor who specializes in blood pressure, or doing it yourself at home with an online test.
If your blood pressure is high, the next step would be to choose a treatment. There are many options available, so there should be one that works for you based on your overall health and personal preferences. Some of these options include medication, diet changes, exercise, weight loss, stress management, and relaxation techniques.
What's the best treatment for high blood pressure? That's up to you to decide based on what's right for you. You'll have to discuss your options with your doctor and find the one that suits your lifestyle best!
Lifestyle Changes To Lower Your Risk of Developing High Blood Pressure
One of the most important lifestyle changes you can make to lower your risk of high blood pressure is to stop smoking. Smoking is one of the major causes of high blood pressure, so if you want to live a healthier life, quit now!
Staying away from alcohol or drinking in moderation is another way you can lower your risk for developing high blood pressure. Alcohol can make your heart work harder which will increase your blood pressure. Drink only if it’s necessary to socialize with friends, but don't drink any more than two drinks at a time.
If you are overweight, that's also a factor that increases your risk for high blood pressure. Lose weight by eating healthy foods and getting regular exercise. Eating low-fat foods will help keep your weight down. And, start exercising at least 30 minutes every day to reduce the stress on your cardiovascular system.
Eating healthy also helps reduce the risk of developing high blood pressure because unhealthy foods are bad for your heart and increase the amount of cholesterol in the body. Avoid foods with too much salt or sugar, eat plenty of vegetables and fruits to get enough nutrients, and limit processed food intake as much as possible.
Get Active!
Exercise is a natural way to lower your blood pressure. It helps to improve your cardiovascular health and relieve stress, which can contribute to high blood pressure.
Aerobic exercises, like running on the treadmill for 10 minutes, three times a week can help lower you blood pressure.
There are also other types of exercise you might enjoy more than running on the treadmill. Yoga, weightlifting, and pilates are some examples of exercises that can help lower your blood pressure. When you feel good after an exercise session it’s more likely that you will continue with a regular routine.
Eat Healthy Foods
When you eat a healthy diet, it helps to lower your blood pressure. A heart-healthy diet includes plenty of fruits, vegetables, and whole grains. Foods that are high in saturated fats and cholesterol should be avoided or limited. This includes red meat, butter, cheese, egg yolks, processed meats like bacon and hot dogs, and fried foods.
Reduce Stress
One of the most common causes of high blood pressure is stress. In a recent study, it was shown that 74% of people with high blood pressure have high levels of the stress hormone cortisol in their system.
Understanding how to lower your stress levels can help you reduce your risk for developing high blood pressure. One way to help relieve stress is by breathing deeply and slowly. This will help increase the oxygen flow to your heart and regulate your heart rate. Take a few minutes out each day to practice deep breathing.
Another way you can reduce your stress levels is by exercising regularly. As little as 10 minutes a day can make a big difference in lowering your overall stress level and will also provide many other health benefits such as improved mental health, weight control, and improved immune system function.
Conclusion
High blood pressure is a major health risk and can lead to heart disease, stroke, and kidney failure. The good news is that by following these steps you can naturally lower your blood pressure and prevent the associated risks.