Doctors Say These 10 Easy Tips Can Help Lower Your Blood Pressure

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According to the Centers for Disease Control and Prevention, approximately one in three adults in the U.S. suffers from high blood pressure, and 48% of those do not have it under control.

The high number of people who do not have control over their blood pressure is disturbing, considering that 360,000 American deaths each year include high blood pressure as one of the causes.

But what can I do to help keep my blood pressure at a normal level?

As someone who paysattention to what is going on inside my body, I am always on the lookout for any kind of symptoms that indicate something might be wrong. And I try to be proactive in preserving a healthy lifestyle to prevent conditions like high blood pressure.

So when I spotted this exclusivelist of 10 tips-off for how to lower your blood pressure, I knew I’d be trying allof them out.

While none of these is a replacement for your doctor’s advice or for your blood pressure drug, these are very easy ways to help in loweringyour blood pressure I’m so glad I know these!

Will you be trying these easy notions yourself? Let us know in specific comments!

1. Eat Your Veggies

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LittleThings/ Heeral Chhibber

While you don’t inevitably have to give up meat, increasing the amount of healthy veggies you eat can be very helpful in controlling your blood pressure.

According to the Physicians Committee for Responsible Medicine, analyses show that “adults who follow a vegetarian diet have a blood pressure…lower than adults who devour a diet including meat. Changing the route you eat to favor fruit, veggies, whole grains, and legumes can bring your blood pressure down and reduce need for antihypertensive medications.”

2. Put Down the Salt

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LittleThings/ Heeral Chhibber

Salt is one of those things that people love to load on. But too much salt can actually be a large taken into account in some people developing high blood pressure. Cutting back and only utilizing a little bit can help keep things in check.

TheAmerican Heart Associationrecommends that “Americans devour less than 1,500 mg/ day sodium, which is the level with the greatest consequence on blood pressure.”

3. Pick up a Banana

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LittleThings/ Heeral Chhibber

It might voice strange, but foods like bananas, avocados, and nuts that are high in potassium can be an important part of a low blood pressure diet.

According to thePhysicians Committee for Responsible Medicine, “Your kidneys use potassium and sodium to balance blood flow in your body. By opting for foods low in sodium and rich in potassium, your blood pressure will naturally fall.”

4. Switch to Tea

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LittleThings/ Heeral Chhibber

While the connection between caffeine and high blood pressure has often been debated, experts recommend switching out your beaker of coffee for a delicious cup of tea.

According to Prevention Magazine, “Study participants who sipped 3 beakers of hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, tell researchers from Tufts University.”

5. Go for a Walk

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LittleThings/ Heeral Chhibber

It might seem like common sense that exercise is good for you, but doing something as simple as going for a walk can help lower your blood pressure.

The American College of Sports Medicine writes, “Exercise not only improves the workings of the cardiovascular system, but can lower blood pressure as well … Research shows that moderate physical activity- such as 30 minutes a day of brisk walking- significantly contributes to longevity.”

6. Indulge in Dark Chocolate

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LittleThings/ Heeral Chhibber

While “youre supposed to” shouldn’t mind sitting down and eat an entire purse of dark chocolates, a moderate quantity has been found to have a positive effect on your blood pressure.

According to Prevention Magazine, “Dark chocolate assortments contain flavanols that build blood vessels more elastic. In one examine, 18% of patients who ate it every day insured blood pressure decrease. Have 1/2 ounce daily( make sure it contains at least 70% chocolate ). ”

7. Put Out the Cigarette

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LittleThings/ Heeral Chhibber

Obviously, there is a long list of negative health effects that come from smoking. And as you might expect, high blood pressure is one of them. If you are looking to lower you blood pressure, it may merely be time to finally put down thosecigarettes.

WebMD writes, “The nicotine in cigarette smoking is a big part of the problem. It creates your blood pressure and heart rate, constricts your arteries and hardens their walls, and builds your blood more likely to clot.”

8. Drink Less

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LittleThings/ Heeral Chhibber

While having an occasional drinking or two shouldn’t be a problem, excessive drinking can actually cause a significant rise in your blood pressure.

Dr. Sheldon G. Sheps writes, “Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily increases your blood pressure, but repeated binge drinking can lead to long-term increases.”

9. De-Stress

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LittleThings/ Heeral Chhibber

There are many ways to de-stress, including meditation, writing, or listening to music. Those with high blood pressure should consider taking on as many low-stress activities as possible.

The Mayo Clinic writes, “Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute…if you react to stress by eating unhealthy food, drinking alcohol, or smoking.”

10. Watch Your Weight

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LittleThings/ Heeral Chhibber

Weight is not always an issue for everyone. But for some folks who are overweight and suffer from high blood pressure, shedding a few pounds can be key to lowering those numbers.

According to the Mayo Clinic, “Weight loss is one of the best available lifestyle changes for controlling blood pressure. Losing merely 10 pounds can help reduce your blood pressure.”

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