5 Tips To Reduce Blood Pressure TODAY!

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When we think of health issues like high blood pressure we instantly imagine middle aged and elderly people struggling to keep these numbers under control. Unfortunately blood pressure does not discriminate based on age, but rather lifestyle.

tips to reduce blood pressure_check blood pressure regularly{Check your blood pressure regularly to make sure its within normal range.}

Despite common wisdom, there are things that you can (and should) do to reduce your blood pressure. Your overall health as well as your ability to lose weight relies on a healthy blood pressure, so keep reading to find out what you can do to reduce blood pressure.

About High Blood Pressure

The best way to understand high blood pressure is that it’s the force of blood against the artery walls. The good news is that everyone’s blood pressure rises and falls throughout the day, but according to the National Heart, Lung, and Blood Institute, a sustained elevated blood pressure leads to high blood pressure which doctors refer to as hypertension.

Having prolonged high blood pressure can lead to a host of health issues including heart disease, kidney disease and stroke. These serious health conditions make it vital to monitor blood pressure so you can maintain a healthy blood pressure.

So, what should your blood pressure be?

Blood pressure levels are split into 3 categories; normal, prehypertension and hypertension. The normal level is just as it sounds, you are not in danger of becoming hypertensive. Prehypertension levels means that you may be at risk of getting high blood pressure and you should begin to monitor your diet and lifestyle with the help of a physician. Hypertension means you have high blood pressure and need to work to control and reduce those numbers.

Knowing these numbers can help you take the steps you need to take to reduce your blood pressure and maintain normal blood pressure. Blood pressure is measured in millimeters of mercury or mm Hg. If you don’t have a blood pressure cuff, make a stop at your local pharmacy to gauge where you are on the blood pressure scale:

BP Categories

Systolic (top number)

Diastolic (bottom number)

Normal

120 or less

80 or less

Prehypertension

120-139

80-89

Hypertension

140 and higher

90 and higher

Now let’s talk about what you can do to reduce high numbers and maintain normal numbers.

Reduce Sodium, Increase Spice

One of the first things you can do to reduce your blood pressure today is to find other ways to season your food other than salt. In fact reducing your overall sodium intake can help you reduce blood pressure. According to the Mayo Clinic a small decrease in your sodium intake can reduce your blood pressure by as much as 8mm Hg. In fact they recommend reducing your sodium intake to 2,300 milligrams each day, but of course less is always better.

Older people (51 and older) as well as black people and those with high blood pressure already should limit their sodium intake to 1,500mg or less each day and find other ways to season food for flavor.

how+to+reduce+blood+pressure_reduce+sodium+use+more+herbs+and+spices{Experiment with herbs & spices to help reduce blood pressure.}

Add herbs and spices to your diet to give them flavor instead of salt. Many herbs & spices like ginger, basil and rosemary have 0mg of sodium. Purchasing these herbs fresh will add tons of flavor without adding calories or sodium.

Get Active

Becoming more physically active is another way you can help reduce blood pressure. According to the Mayo Clinic 30 to 60 minutes of physical activity can reduce blood pressure by up to 9 mm Hg. Even if your blood pressure is in the prehypertension stage, increased levels of physical activity can help reduce it to normal.

It’s important to make time for physical activity, even if its small steps like taking the stairs or an evening walk. Lift light weights while you watch television to make sure you’re getting strength training and cardio activities. Living a more physically active life can help you reduce your blood pressure as well as your weight, which is another way to reduce high blood pressure.

Booze It Down

As much as you may enjoy a night of drinking with your pals, limiting your alcohol intake can help you reduce blood pressure as well provide you with many health benefits. Moderate alcohol consumption (2 drinks per day for men and 1 drink per day for women—can actually help reduce your blood pressure by up to 4 mm Hg.

Enjoying a glass of wine or a cocktail is fine, but binge drinking or simply drinking to excess will increase your blood pressure and very likely lead you to other unhealthy behaviors that can contribute to an increase in blood pressure. In addition to monitoring your alcohol intake, make sure your alcoholic drink of choice is the right serving size or you could be drinking more than you think you are.

Start A Healthy Eating Plan

Adopting a healthier diet will help you lose excess weight, which experts agree will reduce blood pressure. A good place to start is to fill your diet with healthy foods like low fat dairy products, fruits, vegetables, whole grains and lean proteins.

There is actually a healthy eating plan, known as DASH—Dietary Approaches to Stop Hypertension—that emphasizes a healthy diet like that mentioned above with limited saturated fat and cholesterol intake.

how+to+reduce+blood+pressure_DASH+diet{This is how the DASH diet pyramid suggests eating to reduce blood pressure.}

Creating a healthy eating plan means paying attention to food labels to count calories, sodium content, fat content and cholesterol. A healthy eating plan will help regulate blood pressure and weight for a healthier you!

Stress Less

Stress is never good. Stress makes us lose focus, obsess over small things and stress makes us seek stress relief in unhealthy ways like cigarettes, alcohol and saturated fat products! Most of all, stress can temporarily increase your blood pressure and prolong stress can cause a prolonged increase in blood pressure.

It’s easy to simply say ‘stress less’ but the truth is that you have to pinpoint stressors and find healthy ways to deal with them. The key is to figure out the best way for you to deal with stress so that it doesn’t stick with you, increasing your blood pressure.

If you prefer calm methods of de-stressing consider yoga, meditation or even therapy. If however you need a more aggressive method of dealing with the stressors in your life consider running, kickboxing or even martial arts. Both methods can help you reduce the stress in your life to regulate blood pressure.

These 5 tips to reduce blood pressure will help keep your heart healthy as well as your body.

If you find it hard to cut back on salty foods and high sodium products consider intermittent fasting as a way to help. Read our Eat Stop Eat review to see if intermittent fasting can help you eat to reduce blood pressure.

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