Have you been diagnosed with high blood pressure? Then you will need to ensure that you take the proper action to keep it balanced. This is to avoid any of the risks and complications that come with high blood pressure.
While your doctor will be able to recommend you some medicine if the case is severe, you will also need to make the appropriate lifestyle changes and follow natural remedies which can help reduce your blood pressure to stay healthy.
But how exactly can you do that? Read on as I show you the five effective ways to reduce high blood pressure.
While high blood pressure may be scary to think about, there are ways on how you can avoid its complications. Here are the best things you can do for balanced blood pressure levels:
- Lose Some Weight and Eat Healthier
When you gain weight, your blood pressure will follow suit. That’s why if you are overweight, then losing a few pounds until you reach a healthier weight will definitely help keep your blood pressure leveled.
To lose weight, you can begin by making the better and healthier food choices. Start taking care of your diet and focus on consuming natural, whole food such as fruits and vegetables. Lessen sugar and processed junk, as well as extremely fatty food. Opt for lean meats, and a balance of fat, protein, and carbohydrates.
You’ll notice that not only will your weight and blood pressure lessen, but you’ll feel better as well!
- Quit Alcohol and Smoking
Each cigarette you smoke heightens your blood pressure levels, which is why it’s recommended to quit immediately. If you are unable to stop smoking cold turkey, what you can do is to look into healthier alternatives, such as wax vape pens or slickvapes that contain fewer levels of nicotine and other harmless chemicals for flavor.
Furthermore, you will need to quit other vices such as harmful drugs and alcohol. However, drinking the right alcohol in moderation can help lower blood pressure. Just don’t overdo it and find the balance to what you consume.
1. Reduce Your Stress Levels
When you’re stressed, your blood pressure would rise and cause a host of symptoms. That’s why it’s obvious to start reducing your stress levels throughout the day, especially if work or school is quite tedious for you.
Stress is inevitable but there are ways you can lower it down quickly and calm yourself before it gets worse and affects your blood pressure. What you can do is to identify what stresses you out and what you can do to eliminate it. If stress does occur in areas you can’t stop it, then consider positive exercises you can do at the moment, such as meditation, breath ins exercises, or focusing on more positive things.
2. Limit Your Sodium Intake
One of the main reasons why we have high blood pressure is because of our sodium intake. That’s why besides focusing on natural foods, you have to choose dishes that are lower in sodium. By lessening your salt intake and swapping your usual dishes with something healthier, you reduce your blood pressure.
Read labels of whatever food you consume. It’s best to take in between 1,500mg to 2,300mg a day. Sometimes, your doctor may recommend that you consume less than that if your condition is severe.
Instead of adding salt to your food, opt for alternatives with lower amounts of sodium, such as herbs and spices.
- Start Exercising More
Another excellent way to lose weight and help your blood pressure is through regular exercise. Physical exercise will cause an increase of your blood pressure but in the long run, it levels it out and keeps you healthier.
I recommend that you start following a regular exercised routine, focusing on a mix of cardiovascular exercise and weightlifting. You can start off by walking half an hour every day, or slow jogging around your neighborhood. Incorporate exercise slowly if you are new to it to avoid stopping halfway.
Once you fall into a routine you like, incorporate weightlifting twice a week, which helps your overall health.
Wrapping It Up
If you have high blood pressure, you don’t need to be scared about its complications as long as you take the proper action in keeping it balanced. With good lifestyle changes, not only will you have balanced blood pressure but you can enjoy many more health benefits with it!
I hope that these ways to reduce high blood pressure gave you an idea on what you need to do to stay healthy. So don’t wait any longer and follow any of these tips today!
If you have any questions or want to share your tips and experiences on reducing blood pressure, then comment below. Your input is much appreciated.