Ways to lower your blood pressure
High blood pressure is not only the sign of narrowed or hardened arteries, but it puts massive pressure on your heart to work harder to pump blood through a smaller, tighter space. An affordable medical aid can assist to fill a prescription for the right medication to treat high blood pressure, but there is a lot that you can do to help your body deal with high blood pressure. In order to lower your blood pressure and get back to optimal health, take note of the following lifestyle changes you need to make:
If you view exercise as a chore, you’ll make it difficult to motivate yourself into action to do some cardio like riding a bicycle, going for a walk, or the gym equivalents of working out on a stationary bike or the treadmill. Instead, if you see exercise as a life-saving activity – which it will be if you have high blood pressure –
you may feel more inclined to partake on a daily basis. Just 30 minutes of cardiovascular exercise will greatly improve your heart health, strengthening your heart muscle and making it easier for this vital organ to manage your high blood pressure. Exercise will also help you with weight control – remember that the heavier you are, the more strain you place on your circulatory system.
You need to get important minerals into your body like magnesium and potassium. While you may take a supplement, it’s much more effective to eat foods that are rich in these nutrients while also reducing your intake of sodium and salt. Bananas will give you a great energy boost while feeding your need for potassium. Spinach – high in magnesium – will also boost your iron levels, improving your blood health. Eat more fruits and vegetables in general to help with weight control and support your general health.
Try these in moderation
Just because we mention dark chocolate and wine doesn’t mean you should go overboard. No – quite the opposite. Two to four blocks of dark chocolate (70%-80%) can be very good for you. The antioxidants in the cacao are thought to be responsible for lowering high blood pressure by about three points. Regular milk chocolate will not provide the same benefits, as the cooking process removes these antioxidants.
One glass of good quality cabernet, three times a week, can lower women’s blood pressure. This doesn’t mean you can pack your weekly allowance into one night, however, as overdoing it on the red wine can also increase your risk of cancer.
Just breathe… and listen
Patients with high blood pressure are encouraged to listen to classical music for half an hour per day, and simply relax while doing so. Deep, slow abdominal breathing can lower high blood pressure by about four points. The University of Kentucky also proved that transcendental meditation is as effective for relieving hypertension as taking a second medication.