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Nearly half of American women suffer from high blood pressure according to the new guidelines of the American Heart Association. The guidelines published lower the threshold of high blood pressure from 140/80 mmHg to 130/80 mmHg. Everything below 120/80 mmHg is considered normal blood pressure.
If your blood pressure is too high for too long, it can stretch and damage your arteries. The resulting health problems can be heart disease, heart failure, stroke, kidney damage, vision loss, memory loss, and cognitive decline.
Our daily lifestyle has a significant role in blood pressure. When you live a healthy lifestyle, you can avoid the risk of high blood pressure.
Listed below are routines to follow for natural ways to lower blood pressure:
Regular Walking and Daily Exercise
When it comes to natural ways to lower high blood pressure, exercise is the first thing to consider. Because with daily exercise, the heart can pump blood more efficiently, which in return helps lower the pressure of the arteries. 150 minutes of moderate physical activity such as walking or 60 minutes of intense physical activity such as running a week can help lower your blood pressure and improve your heart’s health.
Lower Your Body Weight and Waistline
An increase in body weight can lead to a rise in high blood pressure. Being overweight can also interfere with breathing during sleep, which further increases blood pressure. To control blood pressure, weight loss is an effective and natural solution.
If you are overweight or obese, you can lower your blood pressure by losing even a small amount of weight. Blood pressure is reduced by 1 millimeter of mercury for every pound shed in the body. In addition to losing weight, you should also keep an eye on your waistline. As a woman, you run a risk when your waist is higher than 40 inches.
Eat More Healthy
To lower your blood pressure if you suffer from high blood pressure, go for a diet rich in whole grains, vegetables, and dairy products. This diet is known as a dietary approach to stop high blood pressure. Yes, I know it is not easy to change your diet, but it will help to lower the blood pressure naturally, follow these tips listed below:
- Watch what you eat, when, and why.
- Consider increasing your potassium intake. The reason is that potassium helps to balance the sodium in your blood pressure. The best source of potassium is food, such as fruits and vegetables, instead of dietary supplements. To know more about the correct potassium level for you, talk to your doctor.
- Be an informed consumer. When shopping, read the food labels, and stick to your diet while eating.
Reduce Your Sodium Intake
Salt consumption is high worldwide; this is mainly due to processed and prepared foods. This is the main reason why health sectors have made lots of effort to reduce the content of salt in food productions. In many studies, salt has been associated with hypertension and cardiac events such as stroke.
However, if you are suffering from high blood pressure, one of the natural ways to reduce this effect is to avoid processed foods and eat more fresh foods. Also, try seasoning your foods with herbs and spices instead of salt.
Drink Less Alcohol
Alcohol consumption can increase blood pressure. Alcohol is associated with 16% of the cases of high blood pressure in the world. Some research has shown that low to moderate levels of alcohol, such as wine, can protect the heart, but adverse effects can offset these benefits.
In the United States, moderate drinking is defined as the consumption of no more than one drink a day for women. If you drink more than that, do your best to reduce it.
Learn to Deal with Stress
Stress is a key factor in high blood pressure. When you are under chronic stress, your body is in combat or steady flight mode. At the physical level, this means a faster heart rate and contracted blood vessels.
If you suffer from stress, you may be more likely to engage in other behaviors, such as: For example, drink alcohol or eat unhealthy foods that can negatively impact your blood pressure. Several studies have looked at how reducing stress can help reduce blood pressure. Here are two factual tips to try:
- Soothing music can help soothe your nervous system. Research has shown that it is a useful adjunct to other treatments for high blood pressure.
- Working Less: Working hard and stressful work situations are generally associated with high blood pressure.
Also Read: 10 Ways to Decrease Your Stress Drastically
Quit or Reduce Your Smoking Habit
Among the many reasons to stop, there is the fact that this habit is a significant risk factor for heart disease. Each cigarette smoke cloud leads to a slight temporary increase in blood pressure. It is also known that the chemicals contained in tobacco damage the blood vessels.
Every cigarette you smoke raises your blood pressure for a few minutes after you finish. When you quit smoking, blood pressure returns to normal. If you stop smoking, you can reduce the risk of heart disease and improve your overall health. People who have quit may live longer than those who have never quit.
Family and supportive friends can help improve your health. They can encourage you to take care of yourself, take you to the doctor, or sign up for a workout program to keep your blood pressure low.
If you think you need help beyond your family and friends, you can join a support group. This can put you in touch with people who can give you an emotional or morale boost and practical advice on how to handle your situation.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.