10 Ways To Help Reduce High Blood Pressure

Effects of High Blood Pressure

The strain on your heart caused by high blood pressure can cause your heart muscle to weaken and work less efficiently. High blood pressure is dangerous because it makes the heart work harder to pump blood out to the body. High blood pressure, also called hypertension, contributes to hardening of the arteries, or atherosclerosis, to stroke, kidney disease, and to heart failure. Here are few ways you can help reduce HBP through simple daily activities

10 Ways to help reduce High Blood Pressure

1) Lose extra pounds and watch your waistline...

Being overweight or obese increases your risk of developing high blood pressure. Losing weight has the biggest effect on those who are overweight and already have hypertension.

2) Exercise regularly...

Science is now showing that even as little as 10-15 minutes of exercise per day can be enough, not only to lose weight and tone up but to improve overall fitness and health also. Research shows that a 15-minute workout, with just one minute at high-intensity, had the same benefits as 45 minutes of jogging.

3) Eat a healthy diet...A few snacks that help reduce High Blood Pressure

-Berries

-Bananas

-Kiwis

-Watermelon

-Oats

-Leafy Green Vegetables

4) Reduce sodium in your diet...

Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. Most of the salt we eat every day is ‘hidden’ which means it’s already in foods like bread, processed meats, breakfast cereals, and prepared ready meals or fast foods. Cut back on these foods on a daily basis.

5) Limit the amount of alcohol you drink...

Alcohol is high in calories and sugar, which can increase the risk of high blood pressure on a long-term basis by adding to body fat. Alcohol consumption increases the amount of lipids, or fats, that are in the bloodstream, which can damage the arteries, leading to hardening. Hardened arteries increase blood pressure and the risk of blood clots, which can cause heart attack or stroke.

6) Quit smoking...

The nicotine in tobacco products spur the nervous system to release chemicals that can constrict blood vessels and contribute to high blood pressure. Click here to learn ways to quit smoking.

7) Cut back on caffeine...

If you have high blood pressure, avoid caffeine right before activities that naturally increase your blood pressure, such as exercise, weightlifting or hard physical labor.

8) Reduce your stress...

When faced with a stressful situation, our bodies react by releasing stress hormones (adrenaline and cortisol) into the blood. These hormones respond by making the heart beat faster and constricting blood vessels to get more blood to the core of the body instead of the extremities. Click here to learn some techniques to help reduce stress 

9) Monitor your blood pressure at home and see your doctor regularly

10) Get support

Struggling with high blood pressure? Click here for more resources to help control HBP.

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