5 Easy Ways to Reverse High Blood Pressure.
High blood pressure is the most common type of heart disease, affecting more than one in three adults. That's why it's important to take steps that lower your risk of developing high blood pressure. If you already have high blood pressure, these five lifestyle changes can help reverse it and lower your blood pressure to a healthy level:
1) Eat a diet consisting of healthy foods that are low in salt and rich in potassium and calcium.
2) Reduce your intake of sodium-rich foods like processed meats and canned soups.
3) Stay at a healthy weight by following a balanced diet and staying physically active.
4) Drink alcohol only in moderation, if at all (one drink per day for women or up to two drinks per day for men).
5) Don't smoke.
Diet
tips for lowering blood pressure
The average American diet is severely deficient in potassium, calcium, and magnesium—all of which are critical for normal blood pressure.
Fortunately, it's easy to get enough of these nutrients. Just by eating a balanced diet that includes more leafy greens, broccoli, apples, oranges, and other fruits and vegetables (e.g., almonds), you can dramatically reduce your risk of high blood pressure.
If you're looking to cut sodium out of your diet or need some new ways to get more potassium into your system, try making a few substitutions:
>> Swap out table salt with a low-sodium alternative like sea salt or kosher salt.
>> Choose whole grain bread over white bread.
>> Use half the amount of processed meat as called for in a recipe.
Activity
Level
Physical activity is an important part of maintaining a healthy weight. It also helps to lower your blood pressure by making your heart stronger and healthier.
If you want to make an impact with your physical activity, aim for 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous-intensity aerobic exercise. You can break this up into any amount you like during the week; just make sure it adds up to 150 minutes (or 75 minutes) total!
Aerobic activities like cycling, swimming, and jogging are all great ways to reap the benefits of physical activity. However, yoga and Pilates are not as physically demanding and they're still fantastic for lowering high blood pressure. And if you're looking for a good cardiovascular workout that requires no equipment at all, walking is a great option!
Weight Management
Staying at a healthy weight is the most important change that can help lower your blood pressure.
In fact, studies have linked high blood pressure to obesity. And while gaining weight doesn't always lead to high blood pressure, the risk is much higher when you gain a lot of weight quickly or if you have a family history of high blood pressure. The good news? Losing weight has been shown to help reverse high blood pressure and lower your risk for heart disease.
The easiest way to lose weight is to cut back on calories so that you're eating less than usual. This could be done by following a balanced diet and staying physically active. You should also avoid certain foods that can cause weight gain, such as sugar-sweetened beverages and processed meats.
In addition, try not to overeat during mealtimes, don't eat in front of the TV, and limit how often you go out for fast food. If you're trying to lose weight but are struggling with your diet plan or physical activity goals (or both), it might also be helpful to speak with a registered dietitian for guidance or meet with an exercise physiologist who can put together an exercise plan tailored to your needs.
Alcohol Consumption
It's important to keep your alcohol consumption within the recommended limits.
One drink per day for women or up to two drinks per day for men.
For a woman, a drink is 12 oz of beer, 5 oz of wine, or 1.5 oz of liquor.
For a man, a drink is 16 oz of beer, 7 oz of wine, or 2 ounces of liquor.
Smoking.
If you smoke, you should know that every cigarette takes about five minutes off of your life. Smoking also increases your risk of developing high blood pressure and heart disease.
So, if you're wondering how to lower your blood pressure, the answer is simple: stop smoking.
It's never too late to quit smoking because it will immediately help lower your risk of developing several serious health conditions, including high blood pressure.
As a smoker, there are a number of steps you can take to quit, such as using nicotine replacement therapy or other medications, enrolling in a program for quitting smoking through your doctor or hospital, and joining a support group. And don't forget that there are plenty of other lifestyle changes that may help reduce your blood pressure, such as eating a healthy diet and staying physically active.
5 ways to reverse high blood pressure
1) Eat a diet consisting of healthy foods that are low in salt.
2) Reduce your intake of sodium-rich foods like processed meats and canned soups.
3) Stay at a healthy weight by following a balanced diet and staying physically active.
4) Drink alcohol only in moderation, if at all (one drink per day for women or up to two drinks per day for men).
5) Don't smoke.
How lifestyle changes can help
lower your blood pressure
If you have high blood pressure, it's important to take steps that will help lower your blood pressure and decrease the risk of having a heart attack or stroke. One way to lower your risk is by making lifestyle changes.