How do you keep your blood pressure under control? It’s a difficult question to answer, but here are ten natural ways to lower your blood pressure, from avoiding alcohol and caffeine to exercising and reducing stress. Some of these methods may necessitate the assistance of your doctor to get started, but they are all worth a shot if you want to lower your blood pressure over time.
1) Acknowledge your numbers
You must first understand your numbers in order to control your blood pressure. Maintain a record of your blood pressure in a notebook or on an app; whenever you have it checked, write down both measurements as well as any factors that may have influenced those readings (e.g., drugs taken, physical activity undertaken). This will allow you to track trends over time and make educated decisions about when medication is required and how much is too much. If these notes are not available online, ask your doctor for a copy so that if medication or treatment plans change, all parties have access to the most up-to-date information.
You can also get a BP machine at home to keep regular records. Homecare services offer high-quality medical equipment for rent or purchase.
2) Add More Potassium to Your Diet
Most people do not get enough potassium, a mineral that helps lower blood pressure. If you want to lower your blood pressure, start by eating more potassium-rich foods like bananas, avocados, and potatoes (particularly sweet potatoes). These foods will not only help normalize your blood pressure, but they may also reduce your risk of cardiovascular disease and diabetes. And potassium is not just for people with high blood pressure; even those with normal blood pressure could benefit from eating more of it. As a result, as part of a well-balanced diet, try eating one serving of bananas or avocado every day.
3) Practice breathing exercises
Breathing exercises can help you maintain healthy blood pressure. Deep breathing effectively controls blood pressure because it relaxes you and lowers your heart rate. Slow breathing has actually been linked to lower stress hormones and blood pressure. There are many different types of breathing exercises, but one that you can do almost anywhere is simply slowing your exhalation. Begin by counting to three as you inhale for two seconds, then counting to three as you exhale for two seconds. Take four or five deep breaths every few hours throughout the day; try incorporating them into a series of natural breaks throughout your workday, or even set an alarm clock for periodic deep-breathing appointments with yourself!
4) Keep an eye on sodium levels.
Although it may seem counterintuitive, lowering your sodium intake can help control your blood pressure. According to a study published in Hypertension, most adults should limit their sodium intake to less than 2,300 milligrams per day—roughly one teaspoon of salt. Excessive eating may increase your risk of cardiovascular disease and Hypertension. It’s easier than you think: eat more fresh fruits and vegetables, eat less processed foods, avoid fast food, and replace table salt in recipes with kosher or sea salt. With a little more effort in these areas, you can cut your daily sodium intake by up to 80%.
5) Exercise regularly
Exercise is not just for losing weight or keeping your body in shape; it also helps control blood pressure and reduce stress. Consult your doctor if you aren’t getting enough physical activity. He or she may advise you to incorporate physical activity into your daily routine. Of course, if you already exercise regularly and get enough sleep, your doctor will want to know what other methods you use to keep your blood pressure under control.
6) Get Enough Sleep
You have no control over what happens during the day, but you do have control over how much sleep you get. According to one study, healthy adults who slept 5 hours per night had higher blood pressure than those who slept 8 hours per night. There is also good news for insomniacs: Getting enough sleep may help lower your blood pressure just as much as taking high blood pressure medication. The best part is sleeping more has no negative side effects, so there is no harm in trying.
7) Consume less meat.
Meat, particularly red meat, is high in saturated fat. A high-fat diet can raise blood pressure and increase the risk of heart disease. The less meat you eat and the more protein you get from nuts and vegetables, the better your blood pressure will be.
8) Reduce Alcohol Consumption
Alcohol has been shown to raise blood pressure. If you do drink, try switching to red wine, which is thought to have hypotensive properties (meaning it can lower blood pressure). Furthermore, you may want to avoid beer and other high-calorie beverages such as regular soda and juice.
If you suspect you have high or low blood pressure, it is critical to get a BP checkup as soon as possible to avoid complications. Home care services in Kolkata offer a variety of medical services, such as diagnostic services at home, doctors at home, and medical equipment for rent. Consult your doctor to prevent future problems.