5 Ways to Lower Blood Pressure

5 Ways to Lower Blood Pressure

High blood pressure is one of the most common deadly diseases, affecting more than 76 million Americans according to American Heart Association. But it is also one of the most preventable conditions in the world as some very simple lifestyle changes can prevent high blood pressure from becoming a problem.

High blood pressure is such a problem large in part to its difficulty to notice. Many with high blood pressure don’t have any outward symptoms or signs to tip them off to the condition. When a person has high blood pressure, their blood pumps through the arteries at an increased rate, causing a strain on the arterial wall. The artery wall then becomes damaged.

The best way to combat high blood pressure is to maintain a healthy lifestyle. Here are a few tips to help prevent high blood pressure.

1. Drop some pounds with exercise

High blood pressure is often directly correlated to weight. Determine a target weight and put together an exercise regimen to work towards those goals. When you work on losing weight, focus on your waistline specifically. Having a bulging waistline will put you at a higher risk of developing high blood pressure. By working out on a regular basis, you will see results almost immediately with lower blood pressure. Just get a little bit active and you will greatly decrease your risk of getting high blood pressure.

2. Amend your diet

Since high blood pressure has a strong correlation to weight, replacing the chips and soda with fruit and water will go a long way towards lowering your blood pressure. Fruits, veggies, and whole grains are great foods to help lower blood pressure. Keep track of what you eat – if you leave unhealthy snacks around the house, chances are you will eat them in a moment of weakness. Buy healthy snacks when you go to the supermarket and keep your house junk free. Limiting sodium will also help as a high sodium diet can lead to high blood pressure.

3. Snack on dark chocolate

While you should be cutting out unhealthy snacks from your diet, one delicious treat that makes the cut is dark chocolate. Dark chocolate is packed with flavanols that help make blood vessels more elastic. But eat it in moderation, as too much chocolate will still have a negative effect.

4. Take a deep breath

Relaxation techniques such as yoga or meditation limit your stress hormones, which heighten an enzyme in your kidney that raises blood pressure. If you try breathing exercises for even just a few minutes a night, you could be helping your blood pressure. Make sure to inhale very deeply and expand your stomach all the way to release tension.

5. Have some wine

In moderation, a little bit of alcohol can be good for your heart health. While binging on drink will not help things, studies have shown that a little alcohol is better than no alcohol when it comes to your blood pressure.