10 Things You Can do Right Now to Reduce Your Risk of High Blood Pressure
As is revealed in discussions over at bellaireer.com, high blood pressure is dangerous and can lead to serious health problems such as a heart attack, stroke, kidney disease, heart failure among many other serious conditions. The good news, however, is that you don’t need to make major changes in your life to lessen your risk of high blood pressure, and to that effect, here are 10 things you can do right now to reduce your risk of high blood pressure.
Reduce your stress levels
One thing you can do right now, as per the gurus over at bellaireer.com, to lessen your risk of high blood pressure is to reduce your stress levels. Stress will not only produce hormones that constrict your blood vessels leading to a spike in blood pressure, it may also lead to unhealthy habits that can lead to high blood pressure such as stress eating and drinking too much alcohol. You should, therefore, look to reduce your stress levels by regularly meditating or having deep-breathing sessions as well as spending time relaxing with friends and family and taking part in activities you enjoy.
We all know that, as discussed over at bellaireer.com, exercising is a great way to lower one’s risk of high blood pressure. To that effect, you don’t need to have access to a fully-stocked modern gym and you can simply exercise by staying physically active, which is yet another thing you can do right now. Try and exercise for about 30 minutes each day, for five days a week. Do something that is moderately intense, which leads to you breathing hard but still being able to talk. This includes going for a walk or a jog, biking, dancing, gardening, and so forth.
Another thing you can start doing right now to reduce your risk of high blood pressure is to lose weight. Here, you also don’t need to device a major or sophisticated weight-loss program to get results, and you also don’t need to lose a lot of weight make a difference as even losing as little as 10 pounds can make a major difference. To achieve this, watch the food you eat as well as the number of calories you consume daily, while also making sure you exercise regularly as mentioned above.
Reduce your alcohol intake
As is revealed in discussions over at bellaireer.com, too much alcohol not only brings about a temporary increase in blood pressure in the immediate aftermath of you drinking, if you do so repeatedly, it will cause long-term blood pressure issues. Therefore, one thing you can do right now to reduce your risk of high blood pressure is to reduce your alcohol intake, or even quit altogether. If you must drink, limit your alcohol intake to one drink per day.
If you smoke, then another thing you can do to reduce the risk of high blood pressure is to quit. As covered over at bellaireer.com, smoking leads to narrowing of blood vessels, as well as damaging their walls, and can lead to problems with blood pressure, not only in the immediate aftermath of smoking but also long-term. You should, therefore, talk to your doctor so that they can give you advice on how to proceed if you are looking to quit smoking.
Reduce sodium in your diet
Another thing that you can do right now to reduce your risk of high blood pressure is reducing your salt intake as well as sodium in your diet. As per discussions on the same over at bellaireer.com, just one teaspoon of salt contains about 2,300 mg of sodium, so you should look to slash significantly your salt intake, and consider using herbs or spices to add flavor to your food.
Increase your intake of potassium
The reason why sodium is so harmful is that, as explained over at bellaireer.com, when its levels rise in the bloodstream, your kidneys will find it more difficult to remove impurities your blood which will raise blood pressure. Potassium is a natural antidote to the harmful effects sodium has on your blood pressure and therefore yet another thing you can do right now to reduce your risk of high blood pressure is to increase your intake of potassium. It is recommended that you get your potassium from food rather than supplements, and you should, therefore, increase your intake of potassium-rich foods such as fruits and vegetables.
Eat a DASH diet
A DASH diet, as per the gurus over at bellaireer.com, is a special diet geared towards lowering blood pressure, with DASH standing for Dietary Approaches to Stop Hypertension. This is yet another thing you could do right now to control your risk of high blood pressure; making sure you eat a well-balanced diet low in sodium, saturated fat, trans fat, added, and processed sugar while being high on potassium and magnesium. You can talk to your doctor or dietician if you need help making changes to your diet.
Eat dark chocolate and berries
Yet another thing you can do right now to reduce your risk of high blood pressure is to eat more dark chocolate and berries. Dark chocolate, as covered over at bellaireer.com, contains flavonoids, which ate heart-healthy compounds that cause blood vessels to dilate and as such can help lower blood pressure. The key here is making sure that your chocolate doesn’t contain too much sugar, while also looking for chocolate that is at least 70% dark for the best results. Berries, like strawberries, raspberries, blueberries, blackberries, and so forth, on the other hand contain polyphenols which are good for the heard and they also improve blood pressure.
Monitor your blood pressure
Last but not least, another thing you can do right now to reduce your risk of high blood pressure is to begin to regularly monitor your blood pressure at home, as well as seeing your doctor regularly. Blood pressure monitors are available widely and you don’t need a prescription to get them. However, make sure you talk to your doctor about home monitoring before you get started on the same. Home monitoring plus regularly seeing your doctor will ensure you are on top of things and are alert to potential health complications.
We hope that this article will help you massively as you aim to reduce your risk of high blood pressure, with more on this and other related topics being available over at the ever-reliable bellaireer.com.