5 Ways to Lower Blood Pressure
Shanda
McNew - PRO PT
|
Hypertension, or high blood pressure,
affects one-third of adults. When blood pressure is too high for too long,
serious health problems like heart disease, stroke, and kidney damage can
develop without warning. May is High Blood Pressure Education Month - watch
out for blood pressures consistently over 130/80. It doesn’t take a
major life overhaul to make a difference - try some of these simple changes
to lower your blood pressure.
● Get Moving - Regular physical
activity does a body good. Just a few minutes of exercise, walking,
weightlifting, biking, dancing, or gardening can lower your blood pressure.
Find something you enjoy and stick with it.
● Lose Weight - Weight loss is
by far the most effective way to decrease blood pressure. A loss of just 10
pounds can have a huge impact.
● Read Labels - Sodium causes us
to retain water, raising blood pressure. Potassium helps get rid of sodium
and relaxes blood vessels, lowering blood pressure. Skip adding salt. Try
“low sodium” options. Eat less processed foods. Eat more potassium-rich foods
like fruits, dairy, leafy greens, and potatoes.
● Limit Alcohol Consumption - Drinking
too much, too often, can increase blood pressure. Moderation is key. Limit
alcohol consumption to two drinks a day for men and one for women.
● Reduce Stress - Stress
constricts blood vessels, causing blood pressure to spike. Stress can also
lead to unhealthy coping mechanisms like eating poorly, drinking too much,
smoking, or sleeping too little. Avoid stressful triggers. Focus on the good.
Work less. Relax more. Enjoy. It’s important
to note, your hypertension treatment may require both healthy lifestyle
changes AND medications prescribed by your physician. Start by checking your
blood pressure. Then take a few small steps in the right direction to get
below that 130/80 range. |