High blood pressure or hypertension can put you at a risk of number of health conditions. Blood pressure reading above 140/90 mmHg is high blood pressure. Besides medications, there are several proactive measure you can incorporate in your lifestyle to help control high blood pressure. It could be controlled by adopting a healthy lifestyle. Here are health tips that can help lower your blood pressure and keep it down.
Increase Potassium-rich Foods
Potassium is an essential mineral that help manage your blood pressure by balancing the levels of electrolytes and neutralizing the negative effects of salt. Potassium lessens the effect of sodium, thus helps relieve tension in your blood vessels walls, which further lower blood pressure. There are many potassium rich foods you can incorporate in your diet like avocado, bananas, sweet potatoes, spinach etc.
Reduce Sodium Intake
Reducing levels of sodium intake could help reduce your blood pressure by 2 to 8mm Hg. Excess of sodium can have negative effects on your blood pressure, which usually varies among groups of people. In order to cut down on your sodium intake, make sure to read your food labels (choose low sodium alternatives of the foods). Eat fewer processed foods and don’t add salt in your meal, but instead use herbs or spices to add flavor to your food.
Walking is beneficial to your overall health. It helps lower blood pressure by improving your heart health. Try walking for 30 minutes every day to get the benefits. Studies have shown that walking just 40 minutes a day could lower the blood pressure in people with hypertension and could have a positive effect on your blood pressure. Regular physical activity and maintaining a healthy weight can bring your blood pressure down to safer levels.
Cut Back on Caffeine
Caffeine can raise your blood pressure, though the role of caffeine in blood pressure is still debated. To see if caffeine is raising your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure raises by 5 to 10mm Hg, you should cut down on caffeine. Consult your doctor about the effects of caffeine on your blood pressure.
Herbs like basil, cinnamon, cardamom, flaxseed etc. can help lower your blood pressure. Incorporating them into your diet is easy and certainly is good for a healthier heart. They promote heart health, relax blood vessels and protect against cardiovascular disease. You can add these herbs to pastas, soups and salads. Herbs to Lower Blood pressure
Limit the amount of Alcohol Intake
Drinking more than moderate amounts of alcohol can actually raise your blood pressure by several points and could increase your risk of other cardiovascular disorders. It can also reduce the efficiency of blood pressure medications.
Get Vitamins C and D
Vitamin C may lead to reduced blood pressure due to its diuretic properties. This vitamin removes sodium from your body and relaxes the walls of your blood vessels. Incorporate Vitamin D rich foods such as milk and cereals because its deficiency may put you at risk of hypertension.
Stress is one of the factors that can increase your blood pressure, at least temporarily. Make sure you do activities that help you stay calm and distress.How to Reduce Stress: Relaxation Techniques for Stress Relief