LIFESTYLE CHANGES CAN BE POWERFUL TOOLS for managing (or sometimes reversing) high blood pressure. Today we explore 5 natural ways to drop your blood pressure.
Have you measured your blood pressure recently? The measurement is based on how much blood is passing through your blood vessels and the resistance amount the blood encounters as the heart pumps.
Hypertension is quite common. According to the American Heart Association and American College of Cardiology definitions, nearly half of American adults have hypertension.
The guidelines of these organizations offer that high blood pressure should be managed with lifestyle changes (and, for some patients, medicines) when blood pressure exceeds 130/80 mm Hg. Today we look at how — if you have hypertension — you can use lifestyle to drop your blood pressure.
First, high blood pressure can be insidious. It typically develops over several years without any associated symptoms. Over time, high blood pressure can cause damage your blood vessels and vital organs, especially the heart, brain, eyes, and kidneys.
1. Drop blood pressure through physical activity
Physical activity can help you lower blood pressure and strengthen your cardiovascular system. Aim for 150 minutes of moderate physical activity weekly. That’s about 30 minutes, 5 times per week. Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg.
2. Drop blood pressure by limiting sodium intake
Mayo Clinic researchers remind us that even a small dietary sodium reduction can improve heart health and drop high blood pressure by approximately 5 to 6 mm Hg.
While sodium intake effects vary among groups of people, most should limit daily sodium consumption to 2,300 milligrams (mg) or less. However, a lower sodium intake — 1,500 mg daily or less — may be ideal for most adults.
To reduce your dietary sodium, try the following:
- Read food labels. Select low-sodium versions of foods and drinks.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don’t add salt. Try herbs or spices to add flavor to food.
- Cook. Cooking allows you more control over the sodium amount in your food.
3. Drop blood pressure with fruits and vegetables
A healthy diet is essential for lowering blood pressure and maintaining optimal levels. Certain foods, especially those high in specific nutrients like potassium and magnesium, can reduce blood pressure.
Here is a list of 17 top foods for those with high blood pressure:
https://www.healthline.com/nutrition/foods-high-blood-pressure
Try to consume a diet rich in fruits, vegetables, whole grains, low-fat dairy products, and foods low in saturated fat and cholesterol. This approach can lower high blood pressure by up to 11 mm Hg.
Selected examples of eating plans proven to help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet.
Did you know that dietary potassium can lessen the negative effects of salt (sodium) on blood pressure? Fruits and vegetables can be excellent sources of potassium. Getting 3,500 to 5,000 milligrams of potassium daily may lower your blood pressure by 4 to 5 mm Hg. Please ask your healthcare provider how much potassium you should have.
4. Drop blood pressure with an optimal weight
Being obese or overweight raises your chances of developing high blood pressure; blood pressure rises with weight. Dropping ten pounds can lower your blood pressure. For overweight people with high blood pressure, losing weight has the largest positive effects.
Second, being overweight or obese increases the risks of high blood cholesterol and diabetes, all risk factors for heart disease.
5. Drop blood pressure — be moderate with alcohol
Are you a heavy consumer of alcohol? If the answer is yes, cutting back to moderate drinking levels can lower your systolic (top number) blood pressure by about 5.5 mm Hg and diastolic (lower number) by approximately 4 mm Hg.
Moderation for most healthy adults means up to one standard drink daily for women and up to two drinks for men. Here are some definitions of one stand drink of alcohol:
- 12 ounces (355 milliliters) of beer
- Five ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits.
Please remember that alcohol contains calories and can be linked to weight gain. Weight gain is a hypertension risk factor. Moreover, alcohol interacts with certain medicines.
Using lifestyle to drop blood pressure
In summary, lifestyle maneuvers that can offer relief for hypertension include the following:
- Getting more physical activity
- Eating more fruits and vegetables
- Limiting your sodium intake
- Being moderate in alcohol consumption
- Reaching an optimal weight
Other helpful lifestyle maneuvers can facilitate dropping your blood pressure, including avoiding tobacco, getting adequate sleep, reducing stress, and monitoring your blood pressure.
Because hypertension is often a silent condition, it can cause damage to your body for years before symptoms become obvious. If hypertension isn’t treated, you may face serious, even fatal, complications. Please check your blood pressure.
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