High blood pressure, or hypertension, is a dangerous medical condition that could lead to a heart attack or stroke. It is a silent killer because you often won’t notice underlying symptoms that come with this condition. Early detection and prevention are the best ways to avoid complications.
A healthy lifestyle contributes a lot to managing high blood pressure levels. Reducing blood pressure levels can be done without the need for medication by just changing your lifestyle. If you have existing hypertension, here are five ways to lower your blood pressure levels naturally.
Eating a healthy diet can lower your blood pressure by a significant amount when you have high blood pressure. There are plenty of diet plans out there to help you combat hypertension at any stage. Take a look at our suggestions of what you should eat and what to avoid.
Foods to eat
- Whole grains
- Fruits and vegetables
- Unsalted nuts and legumes
- Berries rich in antioxidants
- High-protein foods
- Calcium-rich foods
- Potassium-rich foods
- High-fiber foods
Foods to avoid
- Sodium-rich foods or salt
- Low-fat or fat-free foods
- Processed or canned products
- Foods high in saturated and trans fat
- Pickled goods
- Artificially-sweetened foods
- Sugary foods
Regular exercise helps you lose weight, and regulate your metabolism. Exercise, especially aerobic exercises, also helps strengthen your heart muscles. Aerobic activities make the heart pump more efficiently with less effort, thus putting a lesser strain on your arteries.
In effect, you achieve lower blood pressure levels. We recommend allotting 30-40 minutes of exercise daily or five times a week. Cardiovascular or aerobic exercises are one way to maintain a healthy circulatory system. Plus, you can do them in the comforts of your own home. Here are some examples.
- Low-impact swimming
- Low-impact biking
GET ENOUGH SLEEP
Sleeping is the body’s way to repair cells, regulate hormones, and reset its functions. Not getting enough sleep increases the risk of developing hypertension, and makes existing hypertension worse. The recommended sleep duration for adults is 7-9 hours of sleep within the circadian rhythm.
Smoking causes cancer, heart complications, lung damage, throat diseases, and blood vessel damage. It also temporarily increases your blood pressure, making it more dangerous if you have underlying hypertension. If you find it hard to quit smoking on your own, consult a physician or rehab counselor so they can give you appropriate advice suited to your needs.
Mental stress affects your physical condition and impacts your overall well-being. It’ll cause you to overeat, smoke, and drink alcohol, thus making hypertension control harder. Take time to figure out your stressors, and try to reduce them, if eliminating them is not an option.
HIGH BLOOD PRESSURE PREVENTION
You can easily manage blood pressure with a healthy lifestyle. Although you can take medications, natural ways of regulating your blood pressure are best for your overall health. Transitioning into a healthier lifestyle also reduces the risks of developing other diseases, such as diabetes and cancer.
Manage your health, and detect hypertension early on, by monitoring your blood pressure levels. Care Touch Slim Wrist Blood Pressure Monitor gives you clinically accurate results in under a minute. It features a large LCD so you can see the information clearly. You can also easily keep track of your data because the monitor can store up to 60 readings for up to two people.
Visit our store to browse through different selections!