5 Ways to Reduce Blood Pressure

In high blood pressure blood flows at a rapid speed through your veins — on a regular basis.

Hypertension is another name for this condition.

Now, as it typically goes unnoticed.

Some people are more susceptible to high blood pressure than others.

Your chance of getting HBP can also increase by certain lifestyle choices.

So, if you have one or more HBP risk factors — lowering your blood pressure can prove to be

extremely beneficial.

Following is the list of the same:

(1) Stress-Management.

One often-overlooked method for preventing and treating high blood pressure is stress

management.

If you're constantly tensed and on edge, try these stress-relieving techniques:

(i) Make sure you get enough rest.

(ii) Learn a few relaxation techniques.

(iii) Make your social network stronger.

(iv) Improve your time management abilities.

(v) Request for assistance.

(2) Lose Weight and Keep an Eye on Your Waistline.

As people gain weight, their blood pressure often rises. Being overweight can also induce sleep

apnea, which elevates your blood pressure even more.

One of the most beneficial lifestyle adjustments for managing blood pressure is weight loss. So,

if you're overweight or obese, losing some weight can surely help in lowering your blood

pressure.

(3) Exercise — On a Regular Basis.

If you have high blood pressure, regular physical exercise — such as 150 minutes per week or

around 30 minutes most days of the week — can drop it by 5 to 8 mm Hg.

Now, it is critical to maintaining consistency.

Why?

Because when you stop working out, your blood pressure tends to rise again. Also, if you have

hypertension, regular exercise can help you lower your blood pressure to more manageable

levels.

(4) Maintain a Balanced Diet.

If you have high blood pressure, eating a diet rich in whole grains, fruits, vegetables, and low-fat

dairy products while avoiding saturated fat and cholesterol can drop your blood pressure by up to

11 mm Hg.

(5) Consume less sodium in your diet.

If you have high blood pressure, even a minor reduction in salt in your diet can enhance your

heart health and lower your blood pressure by 5 to 6 mm Hg.

Consider the following suggestions to reduce sodium in your diet:

(i) Read the labels on the foods you buy. If at all possible, substitute your regular purchases with

low-sodium foods and beverages.

(ii) Reduce your intake of processed foods. Natural foods have a limited quantity of salt. And

large amounts of sodium are added during the manufacturing process. Hence, avoid consuming

processed foods.

(iii) Take it slowly at first. If you don't think you'll be able to dramatically reduce your sodium

intake overnight — work on it gradually.

Over time, your palate will adjust.

Thus, if your blood pressure results are higher than 180/120, seek medical help right away. This

level of pressure can be harmful to organs and result in critical conditions. Corrielus Cardiology,

the best cardiologist in Philadelphia can help you manage your blood pressure.

Make an appointment online now or visit the website to know more!

SOURCE:

7 Ways to Reduce Blood Pressure

Corrielus Cardiology