5 Habits You Can Adopt to Lower Blood Pressure

High blood pressure (also known as hypertension) is one of the most common health problems in America. Of the 75 million people that deal with it across the country, just over half (54%) actually have it under control.

Left unchecked, hypertension can lead to serious complications, including stroke and heart disease, two of the leading causes of death nationwide. The good news is that many of the causes of high blood pressure are controllable: bad diets, alcohol, lack of exercise and stress. That means getting these habits under control can lower your blood pressure, and along with it, the risk of life-threatening conditions.

If you’re concerned about your blood pressure, Dr. Rogers Walker and Walker Family Care can help. Dr. Walker may prescribe medication to help control your blood pressure, but treatment is always most effective when you make changes to your habits. Here are 5 things you can do to lower high blood pressure without medication:

1. Perform regular exercises

Regular physical activity promotes proper blood flow and weight loss, both of which help keep your blood pressure within the normal range. If you target doing at least 150 minutes of moderate exercise you will help to keep blood pressure down and control weight gain. If you’re carrying extra weight, your heart has to do more work, so work on maintaining an exercise regimen that helps with both.

2. Change your diet 

Excessive of sugar and saturated fats will inflame and damage the walls of your blood vessels, raising your blood pressure. Additionally, salt is a major factor in high blood pressure. In fact, too much salt can cancel out the effects of blood pressure medications. A healthy diet based on grains, fruits, vegetables and lean meats can reverse high blood pressure in addition to helping you lose weight.

3. Limit alcoholic drinks

Excess alcohol consumption can raise your blood pressure. To keep your blood pressure under control, you should limit your alcohol consumption to two drinks a day if you’re a man age 65 or younger, or one drink if you’re a woman of any age or a man older than 65. Reducing your alcohol intake can directly improve your blood pressure.

4. Stop smoking and chewing tobacco

Tobacco in any form can have many negative health effects. Both chewing tobacco and smoking can raise your blood pressure and damage the walls of your arteries. If you use tobacco, quitting can improve your blood pressure and overall health.

5. Relieve stress

By itself, stress can raise your blood pressure. And stress can lead you to unhealthy behaviors, such as smoking, drinking and overeating. Stress not only temporarily increases blood pressure, but triggers the production of certain hormones that can damage your arteries.

So making an effort to relieve stress can lower your blood pressure. Do things that you find relaxing and enjoyable. Your body will thank you if you take some time away from your sources of stress, spend time with friends and loved ones, and focus on things that make you happy. You may want to take up wellness practices like yoga and deep breathing.

These habits can improve your blood pressure and your overall health, but you may need additional treatment or support from an experienced doctor. For help lowering your blood pressure, make an appointment with Dr. Walker and Walker Family Care.

You Might Also Enjoy...

7 Diabetic Dos and Don'ts Over the Holidays

The holidays will be here sooner than you think. People will soon be preparing for big meals and family get-togethers. For people with diabetes, this means knowing what to avoid. Read on to find out more.

Myths and Facts About Botox

Botox is a popular choice for cosmetic and medical uses. Despite its widespread use, though, there are still many misconceptions about how it can affect the body. Read on to separate myths from fact.

Signs That Cut Requires Medical Care

Everybody has gotten a cut or scrape at some point in their life, either through playing outside or a household accident. Most are easy to treat, but when is a cut bad enough to need medical attention?

Botox for Boosted Self-Confidence

It is difficult to put into words how important self-confidence can be for a person. Botox has been available for use for a variety of treatments. Find out what it can do to help you feel better about yourself.

Ultrasounds and Heart Disease

Heart disease is the leading cause of death in the US, and getting treatment for it is important to survive the odds. Find out the ways that ultrasounds can help to identify and aid in treatment.

Summer Allergies vs. Cold Symptoms

With the warm weather finally here, we’re also experiencing all the familiar allergies and viruses that can accompany a rise in outside temperature. But do you know the difference between allergy and cold symptoms?