Those who have hypertension are encouraged to discuss their health with a licensed physician. Lifestyle changes such as a healthy diet and exercise can assist in stabilizing blood pressure. Before trying any new methods to lower blood pressure consult with your physician to assure it will not interfere with your current medication prescribed by your doctor.
1 – Exercise to Lower Blood Pressure
Make exercising fun by doing something you enjoy for 30 minutes per day most days of the week. Common exercise choices are swimming, running, walking and cycling. If you are the type of person who gets bored easily, switch it up and maybe run two days a week, swim one day a week and walk the rest. You can also add some excitement by inviting a friend along for motivation and company.
2 – Increase Potassium Intake to Lower Blood Pressure
Potassium is known to counter the effects of sodium which can help maintain healthy blood pressure. If your diet allows, you can add potassium by eating bananas. If you follow a specific diet regulated by your doctor, ask for permission to add bananas to your diet first before consuming them.
3 – Lower Salt Intake to Lower Blood Pressure
The U.S dietary guidelines recommend those who have hypertension should lower their intake of salt to less than 1,500 milligrams per day. Your doctor may also recommend a lower number depending on your health status. Avoiding processed foods is an excellent way to cut back on sodium content.
4 – Quit Smoking to Lower Blood Pressure
This is easier said than done, but those who suffer with hypertension should seriously consider to quit smoking. It is known that smokers are at a higher risk of hypertension since the nicotine and tobacco causes temporary spikes in blood pressure levels. Also common habits that accompany smoking such as alcohol consumption and lack of exercise can attribute to chronic hypertension.
5 – Lose Weight to Lower Blood Pressure
Having excess weight, even a few extra pounds makes your heart work harder. Losing just a few pounds and reaching your goal weight that is appropriate for your age and body type can make a substantial impact on high blood pressure.
6 – Drink Alcohol in Moderation to Lower Blood Pressure
Having healthy blood pressure levels does not mean you have to deprive yourself of life’s pleasures. Women can indulge in one glass of wine per day while men can enjoy two glasses. Red wine especially is known for its heart-health benefits. However increasing the daily amount above the recommended daily allowance can elevate blood pressure. Moderation is essential to stabilizing blood pressure.
7 – Manage Stress Levels to Lower Blood Pressure
Life is full of stress on a daily basis, it’s how you manage yours that makes the difference. Managing your stress effectively can help lower your blood pressure. There are a variety of things you can do such as improve your problem solving skills, practice Tai Chi and learn to take moments to relax. Stress management is essential when trying to lower blood pressure.
8 – Practice Yoga to Lower Blood Pressure
Practicing yoga a few times a week is an excellent de-stressor. You can choose to do it in the comfort of your own home or attend a class at your local fitness or community center. Some towns and cities offer yoga classes in the park so you can enjoy fresh air and beautiful scenery as well. Yoga is more than just stretching, it is breathing too. Yogic breathing can help reduce blood pressure in those who suffer from hypertension, in addition to have a positive impact on the heart rate, autonomic nervous system and digestion.
9 – Reduce Caffeine Intake to Lower Blood Pressure
Coffee actually has health benefits however, assisting in lowering blood pressure is not one of them. The caffeine found in coffee can actually cause brief spikes in blood pressure in everyone. If you feel that you can’t stop drinking your favorite cup of coffee every day. Try to drink decaffeinated coffee and lessen the amount of cups you drink per day. This way you still enjoy the delicious flavor of coffee, but you also are helping to maintain your blood pressure.
10 – Meditate to Lower Blood Pressure
Meditation is an excellent stress-management tool for everyone, but especially for those with hypertension. Meditation involves breathing, chanting and visualization. There are different types of meditation you can do, choose the one you feel most comfortable doing. You want to make sure the technique you choose makes you feel good and is something you will want to do on a regular basis.
Sometimes eating a healthy diet, exercising, meditating and following all of the above suggestions may not be enough to help stabilize blood pressure. Hypertension can be caused by a variety of things and it may take a variety of things to lower your blood pressure.
If you are taking your prescribed medication and taking other measures to have healthy blood pressure levels, but still find that you high blood pressure status isn’t changing, you should speak to your physician immediately. While you are there you can discuss adding a supplement to your already established regimen such as PD120 which helps maintain healthy blood pressure. Remember to work with your doctor to accomplish your goals of achieving healthy blood pressure.