Hypertension, often known as high blood pressure, is sometimes referred to as the “silent killer.” Despite having a high risk of heart disease as well as stroke, it usually exhibits no symptoms. These conditions are some of the main causes of fatalities in the world today. Contact your doctor right away if you experience any high blood pressure issues, such as a heart attack or stroke. Do not try home treatments in such serious circumstances. Keep reading to learn how to reduce your blood pressure.
How can I reduce my blood pressure?
Making changes to your lifestyle doesn’t necessarily mean embarking on a major life overhaul to lower your blood pressure. Here are five easy steps you may take to help lower your blood pressure and return it to normal.
1. Lose weight
Losing weight is by far the most efficient way to lower high blood pressure. Furthermore, it doesn’t take much weight loss to notice a difference. If you are overweight, even a 10-pound weight loss can lower your blood pressure.
2. Regular exercise
Exercise doesn’t have to be intense to improve your health. Aim for at least a half-hour for about 5 days a week. Ensure that you do something you love, otherwise, it won’t stick. That can entail dancing for some people, biking for others, or strolling with a friend. Even routine hobbies like gardening can be beneficial.
3. Weight lifting to reduce blood pressure
To aid in weight loss and staying fit, incorporate weightlifting into your training routine. As we get older, women lose muscle mass progressively, and for the most part, weightlifting is neglected as a form of exercise.
4. Limit your alcohol intake
Drinking excessively and regularly can increase your chances of developing high blood pressure, so it’s important to practice moderation.
5. Reduce stress
Your blood vessels are constricted by stress hormones, which can cause brief increases in blood pressure. Stress can also gradually lead to bad habits that endanger your cardiovascular health. Overeating, insufficient sleep, and abusing drugs and alcohol are a few examples. For all of these reasons, if you want to lower your blood pressure, stress reduction should be a top goal.
What foods can lower blood pressure?
All patients with high blood pressure, especially those using blood pressure-lowering medication, should follow a balanced, heart-healthy diet.
Research has shown that having some foods in your diet, particularly those high in specific nutrients such as potassium and magnesium, lowers your blood pressure levels. A balanced diet is crucial for decreasing blood pressure and keeping ideal levels.
The best foods to eat to lower blood pressure include:
- Eating more fish, almonds, and legumes (beans).
- Opting for fruits and vegetables rather than salty or sweet snacks and sweets.
- Going for whole grain products made from grains rather than highly processed white flour when choosing pasta, bread, as well as other carbohydrate-rich foods.
- Eat fruits in place of fruit juice.
- Using unsaturated fats such as olive, canola, peanut, corn, soybean or safflower oils Instead of butter, coconut oil, or palm kernel oil.
- Opting for fresh or frozen foods rather than processed and canned ones.
- Choosing low-sodium foods whenever possible; substitute vinegar, spices, herbs, and other low-sodium flavourings for salt.
- Cutting back on your calorie intake if you’re trying to lose weight.
- If you need assistance, keep a weekly journal detailing every meal you consume. Have a dietician look over this info.
Where can I get my blood pressure tested for free?
Book your appointment with your nearest Knights Pharmacy branch for a free blood pressure check. You can also shop online at Chemist.net for blood pressure monitors to ensure that you reduce your blood pressure to normal.
This post was written on behalf of Knights Pharmacy by Pharmacy Mentor
