Also known as hypertension, high blood pressure occurs when your heart has to work extra hard to push blood through your arteries. It’s a common condition that affects more than 1.2 billion adults around the world. Since high blood pressure increases the risk of stroke and heart attack, it’s important to keep it down. Here are seven quick ways to lower your blood pressure.
1. Stay Hydrated
Hydration and blood pressure go hand-in-hand. By making it a priority to stay hydrated throughout the day, you can reduce your blood pressure. As a general rule of thumb, it’s best to drink at least six to eight ounce glasses of water per day. Remember to stick to water as too much caffeine and alcohol can actually have the opposite effect and increase your blood pressure.
2. Change Your Diet
Healthy eating habits can do wonders for your blood pressure. Do your best to commit to a diet with calcium-rich foods, like cheese, leafy green veggies, and nuts. Potassium-rich foods, such as bananas, avocado, and peas are also crucial for a healthy blood pressure. Limit your salt intake and find other ways to season your meals instead. Lemon juice, basil, dil, oregano, and rosemary are several good salt alternatives.
3. Practice Breathing Exercises
Diaphragmatic breathing exercises have been proven to improve blood pressure. Simply lie flat on our back, bend your knees, and use a pillow to prop up your neck. Then, place one hand on your chest and the other below your rib cage. Next, inhale slowly through your nose and pretend you’re filling your abs with air. Exhale slowly and repeat this process for five minutes a few times per day.
4. Exercise
You don’t have to run a marathon to keep your blood pressure in check. Fortunately, there are many low-impact, enjoyable exercises that can do the trick. You can try water aerobics, golf, walking, yoga, dancing, and swimming. If possible, dedicate at least 30-minutes of every day to exercise. Your blood pressure will thank you.
5. Eat Dark Chocolate
Believe it or not, dark chocolate can help lower your blood pressure. This is because it contains flavonal, which is effective at relaxing the blood vessels and improving blood flow. Of course, too much of anything is never a good thing. Limit your dark chocolate consumption to 1 to 2 ounces a day.
6. Improve Your Sleep
Poor quality sleep can take a toll on your blood pressure. According to the American Heart Association, you should get six to eight hours of sleep per night to reduce the risk of high blood pressure and other cardiovascular problems. If you’re struggling with sleep, keep your sleep schedule the same every day, turn off all distractions, avoid heavy meals before bedtime, and make sure your bedroom is dark and at a comfortable temperature.
7. Reduce Stress
High stress levels may lead to high blood pressure. The good news is there are many ways you can keep stress to a minimum. If you’re feeling stressed, soak in a warm bath, go outside and get some fresh air, participate in a favorite hobby, spend time with loved ones, read a book, or listen to soothing music. Also, don’t be afraid to say “no” to anything or anyone that increases your stress levels.
Have Further Questions About Blood Pressure? Contact Us Today
At Durham Nephrology, we are committed to helping provide you with quick ways to lower your blood pressure and lead your healthiest life yet. We encourage you to reach out to us with any additional questions.
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