How to Get Lower Blood Pressure?

Answer 1

If you have high blood pressure, it is imperative that you take steps to effectively lower it as soon as possible. Left unchecked, high blood pressure can lead to serious health issues, including stroke, Heart disease, heart attacks, vision impairment, blindness and kidney failure. This helpful guide provides information on how to lower your blood pressure in a few easy steps.

See a doctor

If your blood pressure has not been checked in two years or more, it is important to see a doctor. Your doctor may suggest medication to control your blood pressure. However, if your blood pressure is borderline or you wish to avoid medications, there are natural steps you can take to lower your blood pressure.

Exercise regularly

The first step to lowering blood pressure is to reach and maintain a healthy weight. The best way to lose weight is to exercise regularly, and eat a balanced diet. Every pound is equivalent to 3,500 calories. Iin order to lose one pound a week, you must cut 3,500 calories from your diet through a combination of controlled eating and regular exercise. Even after you reach a healthy weight for your height, exercise is a key part of healthy routines. Aim for a minimum of 30 minutes of vigorous exercise five days a week in order to lower your blood pressure as much as possible.

Avoid sodium and eat potassium

For many people, sodium increases blood pressure drastically. However, it is impossible to tell in advance whether your blood pressure is responding to sodium or is elevated for other reasons. In order to ascertain whether you are sensitive to sodium, you must severely limit your intake. For most people, 1,500 mg of sodium is the daily limit. While you are adjusting your diet to limit sodium, make sure to add potassium-rich foods like tomatoes, sweet potatoes, bananas, kidney beans, cantaloupe, Orange Juice and potatoes. Eating between 2,000 and 4,000 mg of potassium daily is an essential part of lowering blood pressure naturally.

Make sure to read food labels for sodium content. Although it may seem simple to set aside the salt shaker, most of the sodium in the average person's diet comes from processed foods.

Relax

Relaxation methods can lower blood pressure substantially. Consider taking up yoga, tai chi or other practices that focus on deep breathing, as cleansing breaths help the body and mind relax. If yoga and tai chi are not your style, taking a little time off work for fun or listening to music can help you relax. Regardless of the relaxation method you choose, it is important to keep your stress hormones low while attempting to lower your blood pressure.

Although the risks of unchecked hypertension are severe, simple lifestyle changes can regulate your blood pressure naturally. If you can add exercise into your daily routine, adjust your diet to limit sodium, add potassium rich foods to your menu and keep stress at bay with relaxation techniques, you can lower your blood pressure.