Blood pressure depends mostly on how much blood a heart is pumping through the arteries and on the resistance of the arteries to the blood flow. The narrower the arteries, the higher the blood pressure. Normal blood pressure is considered to be lower than 120/80 millimeters, while high blood pressure is considered anything higher than 130/80 millimeters.
If you have elevated blood pressure, the good news is that lifestyle change can help you to reduce the numbers without any medication, and here are some ways that you can do it.
Be active and exercise regularly
Because aerobic exercises improve your breathing and increase your demand for oxygen, over time the heart gets stronger, and it can pump blood with much less effort than it did before you started exercising. Because the heart does not have to work so hard anymore, this puts less pressure on the arteries; thus, the blood pressure gets lower.
But you do not need to dedicate your life to exercise if you want to lower your blood pressure naturally. The American Heart Association says that a moderate-intensity run for 40 minutes three to four times per week can significantly improve your blood pressure. If you have never been a massive fan of running, you can divide the time to three or four sessions of 10 to 15 minutes of running throughout the day.
One good thing about running is that you do not need any fancy equipment or even a gym membership. All you need are comfy running shoes and a park to improve your health effectively.
Improve your diet
Diet has just as much effect on your blood pressure levels as the amount of exercise you do - or lack thereof. Cutting out all the junk food is an excellent start to improving your health. Junk food is filled with salt, which is a big contributor to high blood pressure.
Many studies also showed that cutting out refined carbs can help lower high blood pressure. But that does not mean cutting out all the carbs. Whole foods like fruits and veggies are an essential part of any healthy diet, but refined sugar like table sugar and refined grains like white flour should be avoided.
Another thing to keep in mind is that losing weight - if you are overweight - is a great way to reduce high blood pressure. Just five to 10 pounds can make a significant difference. Just watch out for the labels on the food you are buying. For example, there is a trend of fearing fat in our diet because of the famous quote, “The fat you eat is the fat you wear.” This is absolutely not true. Healthy fats like nuts, seeds, and avocadoes can aid very well with weight loss because fat keeps us more satiated than carbs. Especially lookout for products that are labeled as “low fat” because the fat from these products has been replaced by a processed sugar, which is very bad for high blood pressure.
Rest and relaxation can help too
Stress is also a huge factor in elevated blood pressure. Studies have shown that we can reduce high blood pressure by doing things that control our stress levels, such as listening to music, sauna, or acupuncture.
You can also try meditation or yoga. Studies have shown that even mindfulness has benefits to lower blood pressure levels.
One great way to fight this silent killer is getting enough good quality sleep each night. Studies have shown that a lack of sleep has grave consequences on our overall health, including our blood pressure.
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Nemanja Marinkoff was born in Srpski Itebej in former Yugoslavia and has lived in many countries since then. He’s editor-in-chief at BornCutet and WalkJogRun. He’s a marketing expert, and he’s interested in all things related to basketball. He also loves marzipan, although his wife hates it. You can find him on Twitter.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.