High blood pressure (hypertension) is a significant risk factor for heart disease, but what can you do about high blood pressure? Find out.
In some cases, people with hypertension will need to take medications to bring their blood pressure levels down. However, whether you’re taking prescription medications or not, you can make a positive impact by changing your lifestyle. The following are 10 things you can do to reduce your high blood pressure.
1. Maintain a Healthy Weight
One of the most effective ways to control blood pressure is to lose weight, as blood pressure increases as weight does. Even losing as little as 10 pounds can help reduce blood pressure, so make it a goal to reach a healthy weight range.
2. Exercise Regularly
By engaging in regular physical activity, you can keep elevated blood pressure from rising and you can lower high blood pressure. Experts recommend doing 150 minutes of moderate-intensity aerobic exercise per week and two days of strength training.
3. Eat a Heart-Healthy Diet
To improve your blood pressure, you need to eat a healthy diet that is rich in fruits, vegetables, whole grains, and low-fat dairy products. You can also try specific heart-healthy diet plans like the DASH diet or the Mediterranean diet.
4. Limit Salt Intake
A high-sodium diet can increase your blood pressure, which is why reducing your salt intake can help. If you need tips on getting started, begin by reading food labels and choosing low-sodium products. You can also eat fewer processed foods, cook for yourself, and use herbs and spices instead of salt.
5. Reduce Alcohol
Men should limit their alcoholic drinks to two drinks per day while women should limit themselves to one drink per day. By drinking too much, you not only increase your blood pressure but also reduce the effectiveness of certain blood pressure medications.
6. Don’t Smoke
Smoking will increase your blood pressure while also damaging your blood vessels, increasing the risk of heart disease, and more. However, you can begin to see some improvement shortly after quitting which may possibly increase your lifespan.
7. Sleep Well
Getting enough restful sleep is as important for your heart health as maintaining healthy blood pressure. Moreover, poor sleep (less than six hours every night) can contribute to the development of hypertension. If you have trouble sleeping on a recurring basis, talk to your doctor so they can help diagnose the root cause.
8. Take Supplements
There are various supplements on the market that help enhance your blood pressure health. One of them is Circulation Boost, which uses l-arginine to boost nitric oxide production. Nitric oxide is a natural compound that widens blood vessels, improving circulation, blood pressure, energy levels, and more. If you want to support your blood pressure health, then take Circulation Boost.