Because your blood pressure is an important indicator of your general health, it's crucial to monitor it on a regular basis and understand what the numbers imply, especially if you're at risk for hypertension, or high blood pressure.
High blood pressure is a prevalent problem, affecting around 100 million people, or one out of every three persons in the United States. According to predictions, the prevalence of hypertension will rise by 7.2 percent by 2030. That's enough to worry about for us at Omar Aref, MD, where your health is our main priority. As a result, we've produced this handy list of seven lifestyle strategies for lowering blood pressure.
High blood pressure (also known as hypertension) is a major risk factor for the development of heart disease and stroke. Many variables can influence our blood pressure, including our genes, disorders such as kidney disease, certain drugs, and our lifestyle. For the majority of us, lifestyle factors play the most important influence in raising – or lowering – our blood pressure.
What exactly is blood pressure?
Blood pressure is the force exerted by your blood against the walls of your arteries. Every time your heart beats, blood is pumped into your arteries. When your heart beats and pumps blood, your blood pressure is at its greatest. This is referred to as systolic pressure. Your blood pressure drops when your heart is at rest, between beats. This is known as diastolic pressure.
These two numbers are used to calculate your blood pressure. The systolic number is usually greater than or equal to the diastolic value. For example, 120/80 denotes a systolic pressure of 120 and a diastolic pressure of 80.
Who is at risk of developing high blood pressure?
High blood pressure can affect everyone, but some things can raise your risk:
- Age - As people get older, their blood pressure tends to rise.
- Race/Ethnicity - African American adults are more likely to have high blood pressure.
- Weight - Overweight or obese people are more likely to have high blood pressure.
- Men are more likely than women to develop high blood pressure before the age of 55. Women are more likely than males to get it after the age of 55.
- Lifestyle choices such as consuming too much sodium (salt) or not enough potassium, not exercising, drinking too much alcohol, and smoking can all increase your risk of high blood pressure.
- A family history of high blood pressure increases the likelihood of getting high blood pressure.
10 Natural Ways to Reduce High Blood Pressure
Healthy lifestyle changes, in addition to assessing if you need drugs, which you should discuss with your doctor, can make a substantial difference in lowering high blood pressure. Try adopting the modifications and practices listed below into your everyday routine.
Doctors prescribe at least 150 minutes of exercise every week to help lower blood pressure. While brisk walking is helpful for lowering blood pressure and increasing general cardiovascular health, other workouts can also be beneficial. To get your cardio activity, try jogging, biking, swimming, dancing, or interval training. Strength exercise is also beneficial to heart health and can help lower blood pressure.
2. Limit your salt intake.
Salt, or sodium chloride, has been used for thousands of years to flavor and preserve foods and is found in a wide range of foods. Sodium and chloride are necessary for various bodily processes, one of which is managing the fluid balance of our blood and hence regulating our blood pressure. Unfortunately, eating too much salt disrupts this equilibrium and raises blood pressure. To help minimize our risk of high blood pressure and heart disease, the European Food Safety Authority recommends that we consume no more than 5 g of salt per day (about 1 teaspoon).
3. Eat potassium- and magnesium-rich foods.
Potassium can assist control your heart rate and lower the influence of sodium on your blood pressure. Potassium-rich foods include bananas, melons, oranges, apricots, avocados, dairy, leafy green vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, and seeds. Magnesium is known to relax blood arteries, allowing blood to flow more easily. Magnesium-rich foods include veggies, dairy, chicken, legumes, and whole grains. It is preferable to obtain vitamins and minerals from food, and a heart-healthy diet like the one mentioned above is an excellent method to assure enough nutrient intake. However, you should consult your doctor about if taking particular supplements may benefit your blood pressure.
4. Consume a well-balanced diet
Other nutrients, in addition to salt and potassium, may influence our blood pressure. Eating a well-balanced diet rich in fruits and vegetables and low in saturated fat, sweets, and salt can help us acquire a range of important nutrients while also maintaining energy balance and keeping our blood pressure healthy.
Many dietary regimens have been demonstrated to lower blood pressure, with the Dietary Approach to Stop Hypertension (DASH) and the Mediterranean Diet being the most successful.
5. Limit Caffeine Consumption
Caffeine-containing energy drinks and excessive coffee consumption are not recommended for those with high blood pressure. Caffeine is an adrenaline derivative. It narrows the arteries and increases heart rate, both of which raise blood pressure.
If you have high blood pressure, consult your doctor about if you should modify your morning coffee habit, as caffeine can exacerbate blood pressure regulation. The Food and Drug Administration (FDA) considers 400 milligrams of caffeine per day (four cups of coffee) to be safe for the general population, although most experts recommend 200 mg or less (two cups of coffee) for persons with preexisting hypertension.
6. Stress management.
Learning to relax and manage stress can help you improve your emotional and physical health, as well as lower your blood pressure. Exercising, listening to music, focusing on something calm or peaceful, and meditating are all stress management techniques.
7. Do not smoke.
Cigarette smoking can lead to the accumulation of fatty material on the walls of our arteries. This raises blood pressure and can create clogging in our arteries, increasing the risk of a heart attack or stroke. If you smoke, the most critical lifestyle adjustment you can make to safeguard your long-term health is to quit. One of the several health advantages of not smoking is a lower chance of high blood pressure.
8. Reduce your intake of refined carbs and processed sugar.
Numerous studies have found a link between high blood pressure and refined sugar. Even small amounts of sugar can cause blood pressure to rise. Those who drank as little as one soda per day had greater blood pressure than women who drank less, according to the Framingham Women's Health Study. Blood pressure is raised by more than just sweet sugar. When refined carbs, such as white bread and spaghetti, are consumed, they quickly convert to sugar and may raise blood pressure. There is evidence that cutting back on refined sugar can help decrease blood pressure and enhance heart health.
9. Engage in physical activity.
Physical activity has been proved repeatedly to improve both the body and the mind. This includes a reduction in blood pressure. Regular physical activity can strengthen our hearts, reducing the work required to pump blood across the body. This reduces the force on our arteries, resulting in lower blood pressure. Every week, the World Health Organization recommends 150 minutes of moderate activity (e.g., brisk walking) or 75 minutes of vigorous activity (e.g., jogging). 5 This is equivalent to 30 minutes of moderate activity five days a week. Increasing your level over this point will give you with further rewards.
8. Keep track of your blood pressure.
It is critical to recognize high blood pressure early since early detection gives you the best chance of prevention and treatment. Regular doctor's appointments help to check your health and protect you from this potentially dangerous illness.
Make an appointment at our locations now if you believe you are at danger of having high blood pressure. Call us or book an appointment on our website.
Other significant things you may do to lower your blood pressure and enhance your health may need a little more work than the ten things listed above.
Quitting smoking and avoiding secondhand smoke is critical for your health and a fantastic method to lower your blood pressure. If you smoke, consult your doctor about quitting. Then stop. It's one of the most effective ways to improve your health and lower your chance of significant health problems.
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