If you’re struggling with high blood pressure, you might feel like you’ve tried everything. Keeping up on your blood pressure health isn’t easy! Here are ten ways to maintain healthy blood pressure!
Shed extra pounds
Losing even 5-10 pounds can improve your blood pressure health. A 2016 study showed that weight-loss diets reduced blood pressure by an average 3.22 mm Hg diastolic and 4.5 mm Hg systolic. Losing weight also has numerous health benefits, including decreased risk for cardiovascular diseases.
Exercise every day
Exercise is so crucial for your heart health. It can reduce blood pressure naturally! In one study, sedentary adults started an aerobic exercise training program and experienced a 3.9% reduction in systolic blood pressure and a 4.5% reduction in diastolic blood pressure.
Eat healthy foods
Your diet has a massive impact on your heart health. Focus on eating whole grains, fruits and vegetables, fish, and lean meats.
Potassium intake is essential to flush out the salt in your system. It also eases the tension in your blood vessels. Some potassium-rich foods include low-fat dairy foods, fish, bananas, avocados, apricots, oranges, sweet potatoes, potatoes, tomatoes, leafy greens, and spinach.
Reduce sodium intake
Sodium intake is linked to high blood pressure. However, salt affects everyone differently. Some people are very salt-sensitive, and others are salt-insensitive. Some people can intake larger amounts of sodium and not experience increased blood pressure levels, but to be safe, you should cut down on sodium levels.
To avoid sodium, cut down on processed foods and food from restaurants.
Drink less alcohol
Alcohol has the potential to raise your blood pressure, even if you usually have healthy blood pressure levels. Moderate drinking is up to one drink a day for women and up to two for men. You should never exceed those levels.
Quit smoking
Smoking cigarettes is one of the worst things that you can do for your health. Not only do cigarettes negatively impact your lungs, but they also raise your blood pressure. Nicotine is a stimulant and makes your body react by increasing the speed of your heart! Stop smoking, and your heart has a chance to slow down.
Manage stress
Stress temporarily raises high blood pressure. If you have chronic stress, your blood pressure might be heightened more long term. Look for ways to relieve stress, like deep breathing, meditation, yoga, exercise, reading, or whatever else helps you calm down.
Take supplements
Certain dietary supplements are a natural way to lower blood pressure. L-arginine Plus is an amino acid supplement that is an effective natural remedy for high blood pressure. It contains heart-healthy ingredients like l-arginine, l-citrulline, red wine extract, and astragin. Find out more about it here!
Cut back on caffeine
Caffeine raises your blood pressure temporarily, but if you already have high blood pressure, this temporary elevation can be detrimental to your heart health!
Work with your doctor
Work with a trusted healthcare professional to help find solutions for you. Not every solution works for everyone, so don’t be discouraged if certain things don’t work for you! Keep looking to find something that will help you maintain healthy blood pressure!