Having blood pressure issues? Learn how to manage normal blood pressure in men through the following tips and techniques.

High blood pressure (or hypertension) contributes to more than 15% of deaths in the U.S. It increases the risk of cardiovascular disease and may result in strokes and heart attacks, even without showing any symptoms.

According to the American Heart Association (AHA), about 28% of adults in the U.S. have hypertension and don’t know it. While the condition is pervasive in the country, there are steps you can follow at home to decrease the risk of hypertension.

normal blood pressure malePower Walking

One of the most beneficial activities a person with hypertension can do is exercise regularly – especially if it’s cardiovascular exercise. However, this doesn’t mean you have to go all out to experience the benefits; brisk walks can lower blood pressure by about 6-8 mmHg.

Aim to exercise at least 150 minutes a week (or 30 minutes per day, 5 days a week). You can increase the amount of work you put in as you go to experience more blood pressure benefits.

Take Dietary Nitrate

Nitrate, a precursor to nitric oxide, is a compound naturally available in foods like beets and leafy greens. Once consumed, the body converts it into nitric oxide, a vasodilator that relaxes blood vessels and increases circulation.

According to a 2015 study, drinking beet juice that is rich in nitrates may improve blood pressure levels. Moreover, a Dutch study came to similar conclusions, with positive effects resulting from drinking juice with spinach and salad mix.

Practice Breathing Techniques

One of the many benefits of meditation and slow breathing is the ability to decrease blood pressure. As you practice these techniques, the body’s stress hormones decrease, along with enzymes that raise blood pressure.

Practice breathing techniques for about 5 minutes in the morning and at night, inhaling deeply and exhaling to release tension. Some breathing and meditative practices you can try include yoga, qigong, and tai chi.

Add Potassium To Your Diet

According to Linda Van Horn, Ph.D., R.D., professor of preventive medicine at Northwestern University Feinberg School of Medicine, potassium helps with blood pressure. Eating potassium-rich fruits and vegetables should be part of any program meant to lower blood pressure levels.

Foods rich in potassium include bananas, potatoes, tomatoes, peas, orange juice, raisins, honeydew melon, and others. Try to consume around 4,700 mg of potassium each day of the week.

Take Supplements As Necessary

According to various studies, certain ingredients in health supplements can help improve blood pressure levels. For example, a coenzyme Q10 (CoQ10) supplement can help reduce blood pressure by up to 17 mm Hg.

Another valuable supplement is l-arginine, an amino acid that works to increase nitric oxide production in the body. An effective circulation and l-arginine supplement is L-arginine Plus, as it contains effective and safe doses of its ingredients.

Talk to your doctor about adding this daily supplement to your routine as a way to promote your blood pressure health. Finally, practice healthy habits such as exercise, healthy dieting, and meditation to decrease your stress levels.