Maintaining a normal blood pressure can be difficult at times especially when you cannot control external factors. In this article, we’ll be discussing the different ways to lower your blood pressure.
Factors like your workplace and family demands and national and international politics can lead to stress. Finding ways to reduce stress is critical to your health and blood pressure. There are many ways to successfully relieve stress, so find what works for you. Practice meditation, such as deep breathing, taking a walk, reading a book, or watching a comedy show. Listening to music, and having a massage, can also reduce stress levels in your everyday lives.
Reduce sugar intake
According to one review, sugar, especially fructose, may increase your blood pressure more than salt. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic. One benefit of a low-sugar diet is that you feel fuller because you consume more protein and fat.
Do physical activities
Doing some aerobic and resistance exercise can significantly lower blood pressure, especially in men. When you regularly increase your heart rate and breathing rate, your heart gets stronger over time and can pump blood more easily. This lowers arterial pressure and lowers blood pressure. If finding 40 minutes at a time is a challenge, it may still be beneficial to divide the time of day into three or four 10- to 15-minute segments.
Add more potassium to your diet
Diets high in fast food, processed foods, carbohydrates, potatoes, and meat may be low in potassium, which can lead to high blood pressure. If you have high blood pressure, increasing your potassium intake to the recommended level should lower your blood pressure by 4 to 5 mmHg. A daily intake of 3,000 to 3,500 mg of potassium is recommended through foods such as bananas, tomatoes, and other vegetables.
Get good sleep
Getting six to eight hours of uninterrupted sleep each night can prevent high blood pressure and widely fluctuating blood pressure, which we now know is just as dangerous as high blood pressure
Eat more high-protein foods
People who ate an average of 100 grams of protein per day had a 40% lower risk of developing high blood pressure compared to those on a low-protein diet. However, a high-protein diet may not be right for everyone. People with kidney disease may need to use it with caution and should consult a doctor first.
Reduce or avoid alcoholic drinks and smoking
Smoking causes an immediate but temporary rise in blood pressure and a faster heart rate. Chemicals in tobacco increase blood pressure by damaging the walls of blood vessels, causing inflammation and narrowing of arteries. Hardened arteries can lead to increased blood pressure.
Drinking too much alcohol has the same effect, raising blood pressure by 1 mmHg for every 10 grams of alcohol consumed. Moderate drinking is up to one drink per day for women and two drinks per day for men
Avoid caffeinated drinks
Some people may be more sensitive to caffeine than others. If you are sensitive to caffeine, you may need to reduce your coffee intake or try decaffeinated coffee.