Maintaining blood pressure in a healthy range is completely doable. Learn how to keep your blood pressure healthy and feel good.
People who maintain healthy blood pressure readings are in a good spot when it comes to preventing cardiovascular disease.
How can you maintain healthy blood pressure? The following are natural ways you can keep your blood pressure healthy.
How to Lower Blood Pressure
1. Blood Pressure Weight Loss
Gaining more weight than recommended (in other words, being overweight) will lead to your blood pressure rising.
However, you don’t have to lose a ton of weight to see the difference.
By losing as little as ten pounds, you will see your blood pressure numbers decrease.
Obviously, losing more will reduce your numbers even more, so eat healthy and workout.
By working out, not only can you improve your efforts to lose weight, but you can also strengthen your heart and lower your blood pressure.
People with high blood pressure are not the only ones who should exercise.
By working out on a regular basis, you can maintain a normal blood pressure range even as you age.
How much should you work out? Only 2.5 hours a week are necessary to start reaping benefits.
Start off by taking brisk walks and then work up to more intense workouts like jogging or swimming.
If you’re really busy and even 2.5 hours a week is too much, start with 10 minutes a day and go from there.
3. Drink Less Alcohol
Drinking alcohol on a regular basis leads to long-term blood pressure rise.
Even if you drink as much as three drinks in one sitting, you will see a temporary rise in your blood pressure.
However, it’s important to keep in mind that different types of alcohol will raise your blood pressure differently.
For example, one single serving of alcohol for beer is 12 ounces while for wine it is 5 ounces.
Men under 65 years old should limit themselves to two drinks a day while older men should limit themselves to one drink a day or less.
Women of any age should limit themselves to one drink a day if they want to maintain normal blood pressure levels.
4. Quit Smoking
Hopefully you don’t smoke but if you do, the time to quit is now.
Smoking and chewing tobacco hurt your health in both the short term and the long term.
In the short term, chewing tobacco and smoking will raise your blood pressure levels.
However, the chemicals in both tobacco products will damage your arteries slowly.
As your arteries get narrower, they will force your blood pressure to rise in the long term.
Even if you don’t smoke, avoid areas where people smoke, as secondhand smoking will lead to the same damaging results.
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