How To Lower Blood Pressure Naturally And Prevent Heart Disease.
Blood pressure is a vital sign that should be taken seriously. High blood pressure can lead to other health problems including heart disease and stroke. In the US, around 30% of adults have high blood pressure. This percentage increases as we age. So, chances are, you’re not alone if you have this condition too. What can you do to lower your blood pressure? And how can you prevent yourself from developing high blood pressure in the first place? Here are some things to help you out!
Recognize the signs and symptoms
If you experience any of these symptoms, it could be a sign of high blood pressure:
-Headache
-Unexplained weight loss or gain
-Chest pain
-Nosebleeds
-High levels of irritability
-Dizzy spells
-Heart palpitations
These symptoms can indicate that you need to go see your doctor for a proper diagnosis. If they think you may have high blood pressure, they'll give you specific instructions on how to manage the condition. They might also recommend lifestyle changes to help lower your blood pressure. For example, your doctor may recommend starting an exercise routine and lowering the amount of salt in your diet.
- Adjust your lifestyle
- Maintain a healthy weight
- Reduce alcohol intake
- Lower salt intake
- Exercise regularly
- Get adequate sleep
Change your diet
One of the best things you can do to lower your blood pressure is to change your diet. Eating a healthy, low-salt diet will help decrease your blood pressure levels. Make sure you are eating plenty of vegetables and fruits, whole grains, legumes, nuts, and unsaturated fats.
This does not mean that you should avoid salt completely. There are some ways you can include salt in your diet while still keeping it healthy. One way is to incorporate herbs and spices into your cooking instead of adding extra salt. You can also keep a shaker of sea salt on hand for when you need a little bit more flavor in a dish without added calories or sodium.
To make this easier for yourself, try using recipes with no more than 2 tablespoons of salt per day.
Exercise regularly
Regular exercise can reduce your blood pressure by as much as 5 points. It also helps to reduce the risk of developing hypertension in the future.
Exercise is a low-cost, easy way to lower your blood pressure and improve your overall health. You don't have to break a sweat at the gym every day either! Walking, running, or going for a bike ride can be enough. Physical activity also reduces stress, which is another factor that can contribute to high blood pressure.
If you're not an active person now, you might be surprised how quickly you can get used to it. Studies show that people with high blood pressure who start exercising regularly will see their blood pressure decrease within two weeks of starting an exercise program.
Manage stress
Stress is a major factor in high blood pressure. If you feel like you're constantly stressed out, it's worth taking a break to meditate or take some time for yourself. It might be hard to find the time, but little steps can make a difference! Try setting aside ten minutes each day to de-stress and do something that relaxes you.
Get enough sleep
Sleep is important for regulating our blood pressure. Research substantiates this theory. One study found that adults who slept less than 6 hours a day were more likely to have high blood pressure. The reason? Sleep deprivation can cause your body to produce too much of the stress hormone, cortisol. And this can put your blood pressure on the rise.
If you're having trouble getting enough sleep, there are some things you can do to help curb that problem. For example, try going to bed at the same time every night and avoid drinking caffeinated drinks in the evening. If you want to take it a step further, consider using a sleep tracker. This device will monitor your sleep activity and let you know when you've reached REM or deep sleep so that you can wake up feeling refreshed!
Lower blood pressure naturally and prevent heart disease.
If you're interested in lowering your blood pressure, here are some things you can do:
- Get moving. Start running, cycling, or taking a walk for 30 minutes a day. You'll start to see an improvement in your blood pressure!
- Eat lower sodium foods and drink lots of water. It will help the heart pump more efficiently and reduce bloating and swelling.
- Be mindful of your weight and cholesterol levels. Being overweight can lead to high blood pressure and cholesterol can clog arteries.
- Watch what you eat. If you're salt sensitive, cut down on the salt in your diet by not adding it to foods like soup or cooking food with broth instead of salted water
Remember that the most important thing is to take care of yourself! Don't hesitate to reach out if you need help managing your condition!