Isn’t it deadly that a silent killer scavenges your body from the inside? It’s hypertension which indicates no symptoms but is damaging when unsupervised. How to lower blood pressure before it attacks your vital organs? Mind it, if undiagnosed it can significantly increase the probability of stroke, kidney disorders, and cardiovascular diseases.
Hypertension can’t be felt therefore it poses a greater risk as you will never know and your body will be affected.
There’s no cure to keep high blood pressure in check, but you can make some dietary changes, bring modifications to your lifestyle, and take supplements to improve the quality of life that keep your hypertension in balance and ultimately reduce the risk of stroke, heart disease, and others.
It’s extremely important that you regularly check your blood pressure and contact a professional to know how often it should be monitored. Keep track of the number you feel at each check-up as it reveals whether your tips working or not.
In this guide, we will uncover how to lower blood pressure via some great tips comprising improved lifestyle, dietary enhancements, and proper supplements.
Table of Contents
How To Lower Blood Pressure At Home?
Consume Nutrient-Dense Diet
How to lower blood pressure through diet? Simple, avoid ingesting food that contains trans fats, saturated fats, salt, and sugar.
If you want to have a diet that improves your cardiovascular health, eat food abundant in fiber like fruits and vegetables. Take whole-grain cereals, bread, pasta, or dairy products which contain negligible fats.
Consume vegetable oils like sunflower oil, canola oil, and olive oil for cooking purposes and eggs, nuts, or tofu to get healthy proteins.
Another study revealed that limiting fructose consumption helps significantly in lowering hypertension but still requires research to back this claim. A person suffering from high blood pressure should avoid drinking artificially sweetened beverages.
Health organizations have recommended taking the DASH diet as it’s a balanced and flexible dietary plan that lowers bad cholesterol and high blood pressure.
Limit Sodium & Trans Fats Consumption
How to lower blood pressure by limiting saturated fat intake? It is recommended by health professionals that saturated fat consumption shouldn’t exceed 120 calories per day where the calorie count should be 2000.
Avoid consuming trans fats as it doesn’t only increase bad cholesterol level but decrease good cholesterol and significantly contribute to an increased risk of blood vessel narrowing which causes stroke and other cardiovascular diseases.
Having sodium decreases the kidneys’ ability to flush out toxins and remove water from the blood. The fluid retention raises blood pressure. The increased sodium level decreases nitric oxide levels which also alters blood pressure.
Limit Caffeine & Alcohol Consumption
You won’t believe but consuming excessive alcohol increases blood pressure. The recommended consumption for men is two beverages per day while women should consume only one beverage.
Regarding caffeine, having caffeine temporarily raises blood pressure and it becomes paramount in hypertensive patients.
But you can still raid moderate consumption like 3-5 cups a day to regulate blood pressure.
Take Extra Potassium Level
How to lower blood pressure by taking the increased level of potassium? Potassium works in two ways to reduce the risk of hypertension by either releasing sodium in the urine or easing out tension and constriction in blood vessels.
Potassium can be abundantly found in foods such as bananas, potatoes, avocados, spinach, and potatoes.
But again consulting with a professional is required beforehand as people already taking medications for blood pressure and kidney disorders might face some harmful interactions.
Maintain Body Weight With Regular Exercise
How to lower blood pressure through exercise? Why is it essential? You won’t believe but obesity puts a strain on heart muscles and narrows your arteries as fat deposits start accumulating in that which ultimately raises blood pressure.
A normal BMI is 18.5-24.5 as per the National Heart, Lung and Blood Institute (NHLBI) recommendation, if the range exceeds, then it is necessary to be maintained to avoid rising blood pressure.
If your BMI is above 25 then lose approx. 10 pounds to reduce blood pressure readings.
People with accumulated adipose tissues in the waistline are at increased risk of cardiovascular diseases comparatively the ones with body fat below hips or the ones having love handles.
It’s recommended to do either cardio or HIIT to trim the waistline. Besides that, it’s recommended to do 2.5 hours of daily physical activity each week.
Take Prescribed Hypertensive Medication
Do the medications for hypertension really help in lowering its level? Yes only if you take them as per the exact doctor’s recommendation. You should never quit your blood pressure medications unless your doctor says so.
But if you are a forgetful person and have a hard time remembering, then you can set reminders to take your medication on time.
Take Probiotics
It has been scientifically proven that co-summing probiotics on a regular basis helps in reducing hypertension. The results have been compared between people who took probiotics and those who didn’t and a significant reduction in diastolic pressure has been observed among people who consumed them.
Ingesting a heart-friendly diet that contains supplements specifically probiotics regulates gut health and regulate blood pressure.
But again having a serious talk with your healthcare professional is required before getting started with a supplement.
Regulate Circadian Rythm
Sleep is undoubtedly essential for overall well-being but how to lower blood pressure by regulating it? When a person sleeps normally, the blood pressure lowers naturally and if there is a lack of proper sleep patterns, it gives rise to many chronic health conditions like a spike in blood pressure for a long period.
However, sleep requirements vary from person to person. The usual recommendation for adults is 7-8 hours of sleep each night.
Bid Farewell To Smoking
How does Smoking raise blood pressure? It has been proven to increase the buildup of fat deposits within arteries that spike blood pressure. Avoid it, even you should prevent yourself from passive smoking.
Acupuncture
Acupuncture helps greatly in lowering blood pressure in people who are already on medication.
It works like an add-on treatment. How to lower blood pressure when medication isn’t effective as a whole, then you should go for additional treatment therapy like acupuncture.
Manage Stress Level
Does high cortisol cause hypertension? How to lower blood pressure effectively by keeping your anxiety level in check? Increased anxiety, stress, and anger levels contribute to rising blood pressure along with the risk of other cardiovascular disorders.
Do meditation or activities to regulate cortisol level which untimely helps in decreasing blood pressure.
Regularly Monitor Blood Pressure
Another great means of keeping blood pressure in check by monitoring it regularly at home. Keep a manual or digital hygrometer machine at home to regularly check blood pressure and keep track of the pressure readings.
It’s recommended that you keep the level below 120/80 mmHg. If the pressure exceeds that then it’s recommended that you contact your doctor because if it stretches for long, it can be harmful to other vital organs.
Bottom-line
In conclusion, the most sought-after question is how to lower blood pressure? So it’s possible by proper and timely medication, dietary modifications, and lifestyle changes. Moreover, managing blood pressure used possjbksnnuw by limiting alcohol and caffeine consumption, limiting sodium intake, and elevating potassium levels in the diet.
But regular monitoring is required if you routinely check your blood pressure at home, but still, if you feel no change you can consult with a medical professional for further guidance.
Give it a thorough read to know all the possible tips to lower hypertension and what to do if you experience a sudden spike.
FAQs on How To Lower Blood Pressure
How can I drop my blood pressure quickly?
It’s necessary that you stop all physical activity if you experience a sudden spike, lie down flat, and calm outbreathes until your heartbeat is at a normal pace. If it still doesn’t drop down, contact with a doctor immediately.
Can drinking water lower blood pressure?
Yes, if it has spiked due to dehydration. Drinking water helps to lower it down. When you’re busy don’t give sufficient water, sodium level increases in blood and the brain signals the pituitary gland to secrete vasopressin which is a diuretic hormone.
- Boostaro Reviews: Brief Summary, Ingredients, Functions, Consumption Method, Features, Benefits
- FitSpresso: Understanding, Ingredients, Functions, Benefits, Drawbacks, Cost
- Astonishing Weight Loss Results of Mounjaro Before and After Pictures
- Adrenal Cocktail: Introduction, Recipe, Advantages, Adrenal Fatigue & Possible Risks
For more information, visit Whatsmind.com
