How to Reduce Your High Blood Pressure
Nearly half of adults in the United States have high blood pressure. High blood pressure occurs when the force of blood flowing through your blood vessels is consistently too high, causing your heart to work harder to pump blood. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, and stroke. Keep reading for ten tips on how to reduce your blood pressure.
1. Watch your waistline
Your blood pressure rises as your weight increases. Maintaining a healthy weight is a great way to lower your blood pressure and risk of heart disease.
2. Exercise 30 minutes a day, 5 times a week
One of the best ways to reduce your blood pressure is to exercise regularly! This includes walking, jogging, hiking, biking, and weight training.
3. Follow the DASH diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a lifeline approach to healthy eating that involves eating a variety of foods that help lower blood pressure. The DASH diet includes vegetables, fruits, and low-fat dairy products, as well as moderate amounts of whole grains, fish, poultry, and nuts.
4. Cut back on sugar
Excess sugar in your diet can contribute to hypertension. To decrease your consumption of sugar, cut back on sugary beverages, sweets, and processed foods.
5. Eat calcium-rich foods
Calcium is important for healthy blood pressure because it helps your blood vessels tighten and relax. Several studies have shown that increasing calcium intake can lower blood pressure.
6. Quit smoking
Smokers are more likely to develop high blood pressure and heart disease. Nicotine harms the insides of blood vessels and reduces the amount of oxygen your heart receives.
7. Cut back on caffeine
Caffeine can cause a rapid increase in your blood pressure in a short time. If you have high blood pressure, ask your doctor whether or not you should limit caffeinated beverages.
8. Eat potassium-rich foods
Low potassium levels can lead to an increase in blood pressure. Potassium-rich foods, including bananas, spinach, and broccoli, help ease tension in your blood vessel walls.
9. Reduce your stress levels
To reduce your stress levels, get plenty of sleep, connect with your loved ones, and practice meditation, deep breathing exercises, or yoga to create more opportunities more relaxation in your daily life.
10. Take natural supplements
Magnesium, vitamin D, potassium, and B vitamins are critical for many bodily functions, including blood pressure regulation. To learn more about the best supplements for high blood pressure, contact our pharmacy today at (877) 447-7077.
Taking care of your high blood pressure is important. If you have any questions about how to lower your risk of high blood pressure, please contact one of our pharmacists or schedule a complimentary consultation. We can help provide you with recommendations to improve your overall health.