Best Ways To Lower Blood Pressure

High blood pressure, also known as hypertension, is commonly found in men and women after 60. Since it is a chronic disease, it cannot be cured entirely, but various measures can control it. Most people rely entirely on blood pressure medications and neglect their daily habits and lifestyle. Blood pressure can be controlled in a much more efficient way when medication is accompanied by regular exercise, a nutritionally sound diet, and other essential habits. 

This write-up will help you develop a greater understanding of blood pressure and how it can be controlled. Here’s a carefully curated list of some of the best ways of controlling high blood pressure.  

Lose Weight

One of the most important and impactful lifestyle changes that can lower your blood pressure is weight loss. Being overweight gives rise to several breathing issues while sleeping, which increases blood pressure and may also result in heart ailments. There is a direct relationship between weight loss and lowering blood pressure. You will be able to see a practical difference after losing just a couple of pounds. Studies have shown that you can lower your blood pressure by 1 mm hg by losing 1 kg. 

Along with shredding weight, keep a check on your waistline; extra weight around the stomach raises your blood pressure. Check with a doctor to know the right waistline measurement as per your age, gender, and physique. 

Start Exercising

Exercising 4-5 times a week for at least 30 minutes can help lowering blood pressure by 5 to 8 mm Hg. Incorporating cardio workouts in your routine will improve the cardiovascular system’s overall functioning, ensuring healthy blood flow in all parts of the body. Aerobic exercises like cycling, walking, jogging, or swimming can significantly affect your blood pressure level. 

Exercise can also be done in dance and Zumba as it will increase your activity level and keep you from getting bored. When you exercise regularly, your heart rate increases, making the heart stronger and pumping effortlessly over time. This reduces the pressure on the arteries and lowers blood pressure.  

Ensure a Healthy Diet

It has been said that your body is what you eat. Your diet plays a significant role in controlling blood pressure. Incorporating whole grains, fruits, and vegetables in your diet and ditching high cholesterol and fatty food can lower your blood pressure by 11 mm hg. Such a dietary plan is known as the DASH diet; DASH stands for Dietary Approaches to Stop hypertension. Cut down on processed food consumption as they are high in salt, sugar, fat, and other preservatives. Sometimes we see packaged food labeled as “low fat,” and we end up adding it to the cart. 

We fail to realize that such food is high in sugar and salt, which is harmful to your health. Therefore, cut down on processed food and increase vitamins, minerals, and other nutrients.

Less Sodium and More Potassium 

The above-mentioned DASH diet emphasizes the lower consumption of salt. This is because salt is basically sodium, and when you consume too much salt, your body requires more water content to wash off the salt. Such a condition often increases blood pressure as the exceeding amount of water puts the heart and blood vessels under pressure. Therefore, people with elevated blood pressure are advised to reduce salt from their diet. 

On the contrary, potassium is considered to be an excellent element as it lowers the effect of salt, keeps your vessels free from pressure, and your heart healthy. Food items like yogurt, fish, banana, avocado, sweet potato and spinach are rich in potassium. It is better to consume this mineral in the form of fruits and vegetables rather than supplements.  

Put an End to Smoking

There is no surprise in the fact that people who do not smoke live longer and healthier. But the negative impact of smoking is relatively more remarkable in people with elevated blood pressure. Smoking a cigarette increases your blood pressure instantly, but for a short period. However, it leaves a long-lasting impact on the heart and lungs. The chemical content in tobacco damages the blood vessels narrows down the arteries, and causes inflammation. 

Such an adverse effect increases the heart’s pressure and, ultimately, results in high blood pressure. Besides, when you smoke, it does not just affect your health but also that of others in the surrounding. A survey has shown that children who grow up in a house with a smoking parent(s) have a higher blood pressure than other children. Quit smoking to ensure the health of yourself and others.