If you have high blood pressure, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), nearly half the adults in the United States have hypertension.
While many factors contribute to this statistic, the good news is that there are also many things you can do to lower your blood pressure. Here are six tips that can help.
1. Take Supplements to Lower Blood Pressure
One of the tips is to take supplements to lower blood pressure like Juvenon. According to various studies, several other supplements also reduce blood pressure. These include fish oil, magnesium, coenzyme Q10, and hibiscus tea. Talk to your doctor about which ones might be right for you, and follow the recommended dosage. Adding supplements to lower blood pressure to your daily routine can help improve your overall health.
2. Increase Activity and Exercise
You may also consider increasing your activity level and exercising more often. Regular physical activity is one of the most important things you can do to lower your blood pressure. You should aim for at least 30 minutes of moderate-intensity aerobic activity on most days of the week.
If you’re not used to exercising, start slowly and gradually increasing your intensity and duration. Walking, biking, swimming, and dancing are all great options for getting your heart rate up and lowering your blood pressure. And the good news is that you don’t have to go to the gym or lift weights – any movement that gets your heart pumping will help lower your blood pressure.
3. Cut Back on Sugar and Refined Carbs
Overeating sugar and refined carbs can lead to weight gain, which can, in turn, cause hypertension. To lower your risk, cut back on sugary drinks like soda and fruit juice and foods like candy, cookies, cakes, and pastries. Instead, focus on eating more whole fruits and vegetables, lean protein, and whole grains.
4. Get Good Sleep
Getting enough sleep is essential for overall health and can help lower blood pressure. Most adults need 7-8 hours of sleep per night. If you’re having trouble sleeping, talk to your doctor about ways to improve your sleep habits.
5. Consume Less Processed Foods
Processed foods are often high in sodium, which can cause hypertension by increasing blood volume and causing fluid retention. To help lower your blood pressure, limit your intake of processed meats like ham and bacon, canned soups, lunch meats, frozen dinners, and fast food items. Instead, focus on eating fresh fruits, vegetables, and whole grains.
6. Reduce Excess Stress
Stress can cause a temporary increase in blood pressure by constricting blood vessels and increasing heart rate. To reduce stress levels, try relaxation techniques such as yoga or meditation. You may also want to consider talking to a therapist or counselor if you’re feeling overwhelmed by stressors in your life.
Tips To Help Lower Your Blood Pressure: In Closing
If you have high blood pressure or are at risk for developing it, there are many things you can do to lower your risk factors. While some factors, like family history, are out of your control, there are many lifestyle changes you can make to help reduce your blood pressure levels. By following these tips, you’ll be on your way to a healthier heart.