Even when blood pressure is dangerously high, there are frequently no signs or symptoms of hypertension.
That’s why it’s so important to have your blood pressure tested regularly by your doctor.
Here are 8 things you should do to lower your blood pressure after correcting for other factors that may influence the link to high blood pressure, such as age, race, and family history of high blood pressure.
1. Reduce your weight
Regular exercise, even simple walking, appears to be just as efficient in decreasing blood pressure as commonly prescribed blood pressure drugs. Exercise strengthens the heart, making it more efficient at pumping blood. It’s a good idea to strive for 30 minutes of cardio on most days. Blood pressure can be lowered by losing even a minor amount of weight.
2. Take a moment to meditate
Our bodies release chemicals like cortisol and adrenaline in response to stress. These hormones can increase your heart rate and restrict your blood vessels, causing your blood pressure to rise. Meditation, yoga, and tai chi, on the other hand, can help control stress hormones and blood pressure through breathing exercises and practices. It’s a good idea to start with five minutes of soothing breathing or mindfulness in the morning and five minutes at night.
3. Consumption of potassium-rich foods
Although bananas are well-known for their potassium levels, foods like potatoes, spinach, and beans actually have more potassium than fruit. Potassium intake of 2,000 to 4,000 mg per day can help reduce blood pressure. As a result of the nutrition, the kidneys expel more salt in the urine. Tomatoes, avocados, edamame, melons, and dried fruits are also good sources.
4. Chocolates that are dark in color
Studies reveal that consuming dark chocolate on a regular basis can help lower blood pressure because it contains flavanols, which relax blood vessels and enhance blood flow. Although chocolate should not be your major blood pressure-lowering method, it is a healthy alternative when you’re desiring something sweet.
5. Keep your drinks to a minimum.
Although excessive alcohol might elevate blood pressure, a moderate amount can have the opposite impact. Light-to-moderate drinking (one drink per day or fewer) has been associated to a lower incidence of hypertension in women. While extreme alcohol use is definitely damaging to the heart, moderate alcohol consumption is. If you must consume alcohol, do it in moderation.
6. Coffee consumption is excessive
According to studies, caffeine in one or two cups of coffee raises systolic and diastolic blood pressure for up to three hours, tightening blood vessels and increasing the effects of stress. Your heart pumps a lot more blood when you’re stressed, which raises your blood pressure. Caffeine heightens the effect. Decaf coffee has the same flavor as regular coffee but none of the drawbacks.
7. Listen to music to unwind.
Around 29 persons who were already using blood pressure medication were instructed to listen to relaxing classical, Celtic, or Indian music for 30 minutes each day while gently breathing. When they were checked again six months later, their blood pressure had dropped dramatically. Louder, quicker music is unlikely to assist, but there’s nothing wrong with listening to a few ambient tracks to unwind.
8. Put an emphasis on protein
Systolic blood pressure can be lowered by replacing refined carbohydrates (such white flour and sweets) with foods high in soy or milk protein (like tofu and low-fat dairy). Inflammation caused by refined carbs raises blood pressure in some persons.