17 Effective Ways to Lower Your Blood Pressure
Over the past several years, high blood pressure or hypertension has become the number one preventable cause of death in America. More people than ever before are diagnosed with this condition every year. If you are diagnosed with hypertension, then you can take steps to change your life and the lives of your loved ones by taking a moderate to strong approach to diet and nutrition. There are many natural ways to reduce hypertension that do not involve prescription medications. Some of these natural cures for high blood pressure have been used for centuries and have been shown to lower hypertension without negative side effects.
For years, people all over the world have been eating diets low in salt and high in fresh fruits and vegetables. However, there is good news for those suffering from hypertension – cutting back on salt and high in sodium is not enough to lower your blood pressure. You must also be careful to choose fresh produce and eliminate sodium from your diet completely. This includes taking away salt from processed foods that are often labeled as “sodium-free” or “no salt” in order to reduce your risk of developing hypertension.
Processed meats and other processed foods are usually full of sodium. Therefore, they should be eaten in moderation but the saturated fat should be removed. Another way to reduce your risk of developing hypertension is to limit your consumption of red meats and any other animal products such as dairy products. The consumption of dairy products is considered high in sodium so reducing your consumption of these products should also help lower your blood pressure.
Eating a diet rich in fruits and vegetables can greatly improve your overall health and prevent the development of high blood pressure. By including more fruits and vegetables in your diet, you will be able to get more antioxidants in your body due to the fact that the antioxidant content of fruits and vegetables is significantly higher than that of other plants. These nutrients can help your arteries by preventing them from narrowing and making blood flow through your arteries more easily. In addition, the fruits and vegetables help prevent arteriosclerosis, which is the formation of plaques within the arteries that can block blood flow.
Another way to keep your blood pressure from going up is to get regular physical activity. This can be as simple as brisk walking three times a week or as strenuous as running a marathon two to four times a week. Regular physical activity helps keep your arteries clean and healthy and can prevent blood pressure from going up. If you are not physically active, you may want to increase your activity level a little bit each day until you are able to engage in more intense physical activity without having to worry about your blood pressure going up.
You may also want to limit the amount of salt intake that you have in your diet. The American Dietetic Association recommends that a minimum of one gram of salt is consumed for every five hundred grams of intake. Although there are salt substitutes on the market, they are not recommended if you are trying to reduce your blood pressure. The salt intake recommendations from the ADA include both sodium chloride and sodium bicarbonate. Although research has not been conclusive on the effects of low-salt diets on hypertension, experts do agree that limiting the amount of salt in your diet is a good way to lower it.
Perhaps the most important thing you can do to prevent hypertension and the other medical conditions that can cause it is to get regular cardiovascular exercise. Cardiovascular exercises such as brisk walking, swimming, cycling and aerobics help you burn more calories, elevate your heart rate and improve your breathing. Together, these activities help you burn off excess body fat, which when combined with reduced salt intake allows your arteries to remain clear. Regular exercise also helps you sleep better at night and may even lead to longer life. In addition, getting regular sleep helps you maintain a healthy weight and helps you maintain a lower risk of heart attack and stroke.
If you are looking for ways to lower your blood pressure and are not getting the restful sleep you need, there are many prescription medicines you can take to lower it. These prescription medications are commonly referred to as antacids. These medications help relieve symptoms of high blood pressure by lowering your levels of calcium and magnesium in your blood. Some common names of these medications include H2 receptor antagonists (H2A), calcium channel blockers (CCBs) and selective serotonin reuptake inhibitors (SSRIs).