For good reason, high blood pressure (hypertension) is known as the “silent killer.” It frequently has no symptoms but poses a significant risk of heart disease and stroke. These illnesses are also among the main causes of mortality in the United States (1Trusted Source).
Your blood pressure measurement of your blood pressure is in millimeters of mercury, abbreviated as mm Hg. The measurement is comprised of two numbers:
- The systolic blood pressure. The top number shows the power of the pressure created by your heart as it pumps blood into the arteries throughout your body.
- The diastolic blood pressure. The pressure in your blood arteries between beats, while your heart is filling and relaxing, is represented by the bottom numbers.
If you have high blood pressure, you may be concerned about taking medication to lower your readings. Here are some lifestyle adjustments you may do to decrease and maintain your blood pressure.
Many people believe that the DASH (Dietary Approaches to Stop Hypertension) program is the greatest diet for controlling and reducing blood pressure. Stick to it, and your systolic blood pressure will drop by 8 to 14 points.
Its primary guidelines are to avoid or reduce your consumption of:
- Foods with a high total and saturated fat content
- Processed foods
- Sugar\ Salt
The diet also recommends that you eat a lot of:
- Fruits and vegetables
- Unsalted nuts and other high-protein meals
- Potassium and magnesium-rich foods
- Calcium-rich meals
Exercise is the perfect complement to a healthy diet. If you exercise and eat a nutritious diet, you are more likely to lose weight. The results can be considerable, with blood pressure decreases ranging from 4 to 9 points.
Remember that going to the gym isn’t the only way to work out. It might be gardening, vehicle washing, or cleaning. However, aerobic activities that raise your heart rate, such as walking, dancing, running, riding your bike, and swimming, are the greatest for your heart.
Reduce your Sodium Intake.
If you have high blood pressure, even a minor reduction in salt in your diet can enhance your heart health and lower your blood pressure by 5 to 6 mm Hg.
Consider the following suggestions to reduce salt in your diet:
- Examine food labels.
- Reduce your intake of processed foods.
- Don’t include salt
Limit your Alcohol Consumption.
Alcohol maybe both beneficial and detrimental to your health. You can reduce your pressure by 4 mm Hg by drinking alcohol in moderation – one drink per day for women, two drinks per day for males. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Consider Taking Supplements and Vitamins.
According to research, a few vitamins and minerals may be beneficial in decreasing pressure. However, before taking any, see your doctor. Make certain that they are aware of what you are taking.
- Antioxidants in vitamin C protect the linings of your vessels. Adults should take 400 mg daily.
- Vitamin D: This vitamin aids in the production of the enzyme renin, which is associated with pressure health.