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Do you struggle with high blood pressure, or is this condition present in your family’s medical history? Here are some natural ways to reduce high blood pressure and improve overall quality of life!
Some Background on High Blood Pressure
High blood pressure, also known as hypertension, is a common condition that affects millions of people worldwide. In fact, studies show that nearly half of adults struggle with hypertension, with only 1 in 4 taking preventative measures to keep their condition under control. High blood pressure is created when the force of blood pushing against the artery walls is too high, increasing one’s risk of heart disease, stroke, damaged arteries, and other health problems.
High blood pressure usually develops overtime, with the average age of onset occurring between ages 44-65 (which may vary between men and women). While there are many reasons high blood pressure can develop, the most common causes are:
- Poor health-related lifestyle choices
- Excess sodium in diet and overall poor diet
- Being overweight or obese
- Not being physically active/sedentary lifestyle
- Chronic conditions like diabetes and kidney disease
Natural Ways to Mitigate High Blood Pressure
Eat a healthy diet: Overall, a healthy diet is one that is low in sodium, saturated fat, and cholesterol. It is also important to incorporate plenty of fruits, vegetables, and whole grains in your diet. These foods are rich in nutrients that can help lower blood pressure, such as potassium, magnesium, and fiber.
Exercise regularly: Exercise is one of the best things you can do for your overall health, and it can also help lower blood pressure. Aim for at least 30 minutes of moderate-intense exercise 3 to 4 times a week, with a focus on incorporating cardio.Â
Lose weight: If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure. A good initial aim would be to lose 5-10% of your body weight over a 3-5 month period.Â
Limit alcohol: Alcohol can significantly raise blood pressure, so it is important to limit your intake. For men, a max of 2-3 drinks per day are recommended (depending on your body composition). For women, studies show that 1-2 drinks per day is an ideal max.
Quit smoking: Smoking can raise blood pressure, so quitting is one of the best things you can do for your health. Smoking has also been directly contributed to diseases like cancer, heart disease, and lung disease.Â
Manage stress: Stress can raise blood pressure, so it is important to find ways to manage it. Some helpful stress-management techniques include yoga, meditation, and deep breathing. Check out our blog for healthy stress management tips!
Your Everyday Choices Matter!
If you struggle with high blood pressure, it is important to talk to your health care provider about the best ways to manage it. They can help you create a plan that includes lifestyle changes and even incorporate medication if needed. Final thoughts – begin incorporating these simple but effective tips in your everyday regimen:
- Get enough sleep. Adults should aim for 7-8 hours of sleep per night.
- Drink plenty of water. Water helps to keep your blood pressure at a healthy level.
- Avoid excess caffeine and sugary drinks, as both can raise blood pressure.
- Get regular checkups to monitor your blood pressure and ensure your treatment plan is working.
