High blood pressure, also known as hypertension, affects almost half of the adults in the U.S. Hypertension causes blood to apply long-term force to the artery walls, making sufferers more susceptible to heart disease and stroke.
While high blood pressure is concerning, it’s also a manageable condition. Here are several of the most effective ways you can lower your blood pressure without medication.
1. Exercise
One of the best ways to reduce your blood pressure in the long term is to stay active.
2. Maintain a Healthy Weight
Overweight patients who lose as little as five to ten pounds can lower their blood pressure, and even light physical activity can have the same effect.
3. Add Healthy Foods to Your Diet
Studies show that adding certain foods to your diet can help lower your blood pressure. These foods include:
- Potassium-rich bananas
- Sweet potatoes
- Protein-rich lean meats
- Fish
- Polyphenol-supplying berries
- Magnesium-rich vegetables, legumes, and whole grains
- Flavonoid-supplying dark chocolate
- Garlic or garlic extract
As you increase your consumption of healthy fruits, vegetables, lean meats, and whole grains, you’ll find an added benefit of less appetite for foods that can raise your blood pressure.
4. Reduce Consumption of Hypertension-Supporting Foods and Drinks
Studies show that reducing your consumption of sugar, refined carbohydrates, and prepackaged foods can lower your blood pressure. Additionally, drinks like alcohol and caffeine can raise your blood pressure.
5. Stop Smoking
Healthy blood pressure is another reason to quit smoking. The chemicals in tobacco can damage your blood vessel walls, causing inflammation and increasing the pressure.
6. Lower Your Stress Levels
Higher stress levels equal higher blood pressure, so taking steps to lower stress can benefit your physical health. Activities like yoga help your body and mind. Practicing meditation helps you find calm in any situation, and the simple act of petting an animal can instantly lower your blood pressure.
7. Cook at Home
Cooking at home lets you control the ingredients in your meals, namely sodium. Restaurant meals can have up to six times the amount of sodium as a home-cooked meal. Reduced sodium can result in reduced blood pressure.
8. Improve Your Sleep
A poor night’s sleep can negatively affect your blood pressure. People who sleep six hours a night or less have consistently higher blood pressure.
If you try these methods and find your blood pressure remains consistently high, consult your physician for the next steps, such as medications to control your hypertension.
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St. Petersburg, Florida
