Six “simple tweaks” to lower your blood pressure can make a major difference in your reading.
According to the American Heart Association’s newest standards, high blood pressure is measured at 130/80mmHg. Dr. Naomi Fisher, a hypertension expert, outlines six methods for lowering your blood pressure.
Lowering your blood pressure can help you avoid heart attacks, strokes, renal illness, eye problems, and cognitive loss. Here are a few “modifications” you can make. “Losing weight is by far the most effective way to lower raised blood pressure,” Dr Fisher said. This can be accomplished by moving for half an hour each day. Dr. Fisher suggested, “Make sure you’re doing something you enjoy or it won’t stick.”
“Dancing for some; motorcycling or taking moderate walks with a friend for others.”
Dr. Fisher advises people to perform some weightlifting in addition to losing weight, which is incredibly beneficial in lowering blood pressure readings.
She noted, “Weightlifting is typically an underappreciated aspect of a training strategy.”
Weightlifting has several advantages, including increasing muscle mass and helping a person tone up.
In terms of body weight, being aware of what you eat is beneficial – Dr Fisher suggests developing the practice of reading nutrition labels.
Keep an eye out for foods that are heavy in salt, as salt (i.e. sodium) can directly raise blood pressure.
Keep an eye on the salt content of:
Dr. Fisher stated that people consume “much too much dietary salt.”
Dr. Fisher also recommends “limited alcohol consumption to one drink per day.”
She went on to say, “Drinking too much, too often might raise your blood pressure, so practice moderation.”
Another suggestion from Dr. Fisher is to schedule time for stress relief.
Stress chemicals, such as cortisol, constrict blood vessels, causing blood pressure to temporarily rise.
Furthermore, persistent amounts of stress can lead to unhealthy habits such as:
Stress reduction should be a top goal, which can be accomplished through daily meditation or deep breathing exercises.
Caffeine reduction can help lower blood pressure, according to the NHS.
Drinking more than four cups of coffee a day may raise blood pressure, according to the national health organization.
Cola, energy drinks, tea, and coffee are all caffeinated liquids.
It’s critical to remember that tea and coffee “should not be your primary or sole source of hydration.”