Many people suffer from high blood pressure. Often, it does not show any symptoms but needs medical intervention. As your blood pressure is an important indication of your general health, it is crucial to monitor it on a regular basis and understand what the numbers imply, especially if you are at risk for hypertension or high blood pressure. High blood pressure elevates your chances of stroke and other heart disease if left untreated.
You can consider many things to control your blood pressure apart from your medications. For example, make some lifestyle changes, take blood pressure support supplements, and change eating habits. All of these can act cumulatively and lower your blood pressure, giving you back your healthy self.
Also, understanding everything about blood pressure is critical to making informed decisions. That’s why we have created this blog. We will see the ins and outs of blood pressure and help you navigate this medical condition.
What is blood pressure?
BP, or blood pressure, is the force of blood pressing against the artery walls. It is assessed in two parts: systolic and diastolic pressure.
- When your heart beats, the force of blood pumping in your arteries is known as systolic pressure. It should be 120 mmHg.
- When your heart is at rest between beats, diastolic pressure is the force of blood pumping against the walls of your arteries. It should be 80 mmHg.
Arteries carry blood from the heart to different parts of the body.
What is high blood pressure?
If your blood pressure is 130/80, you have high blood pressure (stage 1). High blood pressure in stage 2 is defined as 140/90 or greater. If you have a blood pressure measurement of 180/110 or above on many occasions, consult a healthcare provider immediately.
How to lower your blood pressure?
● Manage your weight
Obesity is a substantial risk factor for high blood pressure. Thus, losing weight is a vital aspect of lowering high blood pressure. Obese adults are at a two- to six-fold higher risk of suffering from high BP. Discuss with your doctor or a trained dietitian for a safe weight reduction programme that will work for you, or consider searching ‘weight loss support near me’ to find a professional treatment and supplements near you.
● Exercise regularly
Regular physical activity can drop blood pressure by 5 to 8 mm Hg. It is critical to continue exercising to keep blood pressure from increasing again. You should engage in at least half an hour of moderate activity every day as a general objective.
Swimming, walking, cycling, running, and dancing are examples of aerobic activities that can help decrease blood pressure. High-intensity interval training is another option. Here, short bursts of intensive exercises are alternated with intervals of moderate activity.
● Consume less sodium
Globally, people consume a lot of salt. This is mostly attributable to an increase in the intake of processed meals.
Many studies have connected excessive salt consumption to high blood pressure. If you already have high blood pressure, it is worth reducing your salt consumption to see if it helps. Replace processed meals with fresh ingredients, and season with herbs and spices instead of salt. Also, take blood pressure support supplements for better results.
● Avoid smoking
Smoking can negatively impact on your overall health, including your blood pressure.
Tobacco compounds can raise your blood pressure in the long run by:
- Damaging the blood vessel walls
- Causing inflammation
- Constricting your arteries
Even if you are exposed to secondhand smoke, the toxins in tobacco can harm your blood vessels.
● Try to reduce your stress
A stressful experience might briefly elevate your blood pressure, and chronic stress can raise your blood pressure over time. This is why stress management is one of the most efficient natural methods of lowering blood pressure.
The stress-reduction measures listed below may help you decrease your blood pressure:
- Deep breathing exercises
- Mindfulness meditation and other practices based on mindfulness
- Making use of a calendar, planner, or to-do list to improve time management
- Walking, crafting, or another significant hobby or occupation
Stressing less is easier to say than to do. So, be patient, follow the above techniques, and take blood pressure support supplements regularly for effective results.
● Limit alcohol consumption
According to certain studies, consuming alcohol in moderation might be beneficial to your heart. However, consuming too much alcohol at once can dramatically increase your blood pressure. Alcoholic beverages can be heavy in calories and sugar, which can increase body fat and weight. Both can lead to higher blood pressure over time.
If you are currently taking medications for blood pressure support, you should be extremely cautious about your alcohol consumption.
● Eat more protein
Protein and fiber-rich diets can help manage high blood pressure. According to a 2014 study, those who ate 100 g of protein daily for nearly 11 years had a 40% reduced risk of high blood pressure than those who ate less protein.
Look for meals with at least 7 g of protein per ounce to maximize your protein consumption. Fish, nuts, meat, lentils, eggs, beans, and dairy products like cheese and Greek yogurt are all high in protein.
● Take medications regularly
For some people, changing their lifestyle is enough to get their blood pressure under control and maintain it there. However, many people require medicine for blood pressure support.
It is critical to take it exactly as directed by your doctor. This includes not reducing dosages or skipping days. If you have difficulties remembering, use daily pillboxes or electronic reminders to assist you.
A huge proportion of the world’s population suffers from high blood pressure.
While medicine is one option for treatment, there are numerous natural alternatives, such as consuming particular foods, changing lifestyles, and taking blood pressure support supplements.
Also, you should seek support from your family and friends. They can urge you to care for yourself, take you to the doctor’s office, or start an exercise program with you to keep your blood pressure under control.