Introduction
High blood pressure is a serious health condition that can lead to heart disease, stroke, and other serious health complications. Fortunately, there are many simple lifestyle changes you can make to help lower your blood pressure. In this article, we will discuss some of the best tips from doctors on how to lower your blood pressure. By following these tips, you can reduce your risk of developing serious health problems and improve your overall health.
Simple Ways to Lower Your Blood Pressure, According to Doctors
High blood pressure is a serious health issue that can lead to heart attack, stroke, and other serious medical conditions. Fortunately, there are simple steps you can take to lower your blood pressure and reduce your risk of developing these conditions. Here are some tips from doctors on how to lower your blood pressure.
Eat a Healthy Diet
Eating a healthy diet is one of the most important steps you can take to lower your blood pressure. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, saturated fats, and added sugars. Eating a balanced diet can help you maintain a healthy weight, which is important for keeping your blood pressure in check.
Exercise Regularly
Regular physical activity is essential for keeping your blood pressure in a healthy range. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like walking, jogging, swimming, or biking. Exercise can also help you maintain a healthy weight, which is important for controlling your blood pressure.
Reduce Stress
Stress can have a major impact on your blood pressure. Try to find ways to reduce stress in your life, such as practicing relaxation techniques, getting enough sleep, and taking time for yourself. Regular exercise can also help reduce stress levels.
Limit Alcohol Intake
Drinking too much alcohol can raise your blood pressure. If you drink alcohol, limit your intake to no more than two drinks per day for men and one drink per day for women. Talk to your doctor if you need help cutting back on your alcohol consumption.
Quit Smoking
Smoking is a major risk factor for high blood pressure. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about strategies to help you quit smoking, such as nicotine replacement therapy or medications.
Take Your Medications
If you have been prescribed medications to lower your blood pressure, make sure to take them as directed. Don’t skip doses or stop taking your medications without talking to your doctor first.
By following these tips from doctors, you can take steps to lower your blood pressure and reduce your risk of developing serious health conditions. Talk to your doctor if you have any questions or concerns about your blood pressure.
Amongst all of the surprising statistics of 2020, one stands out, quietly however persistently: deaths attributed to hypertension this yr are 11% above regular, up greater than pneumonia and flu, greater than coronary coronary heart illness, greater than a stroke, in accordance with a New York Occasions evaluation of estimates from the Facilities for Illness Management and Prevention. “A lot of them are most certainly not directly associated to the virus and brought on by disruptions from the pandemic, together with strains on well being care programs, insufficient entry to provides like ventilators or folks avoiding hospitals for concern of publicity to the coronavirus,” experiences the paper. Since having hypertension makes you extra weak to COVID-19, learn on for easy methods to decrease it—and to make sure your well being and the well being of others, do not miss these Certain Indicators You’ve got Already Had Coronavirus.
“Probably the most necessary issues folks can do to decrease their blood stress through the day is to sleep nicely at night time,” says Sheldon Zablow, MD. “Many research have proven that there’s a correlation between poor sleep and hypertension. An excessive instance most individuals are conscious of is that folks with sleep apnea nearly all the time have hypertension.”
The Rx: “Enhance sleep hygiene and decrease blood stress by lowering publicity to late night brilliant mild, considerably scale back bed room temperature and set a typical seven-day-a-week bedtime,” says Dr. Zablow.
“Actually ‘tea time’ has nice advantages by providing a break through the day,” says Robert Greenfield, MD, Medical Director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Coronary heart & Vascular Institute at Orange Coast Medical Middle. “This stress reducer alone might assist with BP management.”
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“Sodium restriction to not more than 2.3 grams every day is really helpful,” says Dr. Greenfield. “When the typical American consumes someplace close to 8-10 grams every day, their BP isn’t going to be nicely managed irrespective of how a lot chocolate they eat or tea they drink.”
“When you take an over-the-counter ache remedy, please be conscious of the way it would possibly work together together with your prescription remedy,” says Dr. Jen Caudle. “Tylenol will not improve your blood stress and doesn’t intrude with sure hypertension medicines, the way in which different over-the-counter medicines generally can.”
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“Because the begin of the pandemic, lots of my sufferers have clearly develop into extra sedentary,” says Lisa Ravindra, MD, FACP. “With out their commutes to work and strolling across the workplace, folks can simply spend 12 hours per day sitting in entrance of their computer systems.”
The Rx: “Dynamic cardio train, like brisk strolling, swimming, and bicycling has been studied probably the most extensively and has been proven to scale back systolic blood stress by as a lot as 7 mmHg,” says Dr. Ravindra. “The American Coronary heart Affiliation recommends not less than 150 minutes per week of moderate-intensity cardio exercise.”
“Alcohol consumption has elevated because the begin of the pandemic,” says Dr. Ravindra. “A number of research have proven extreme alcohol consumption is related to creating power hypertension.”
The Rx: “Pointers suggest not more than 1 drink per day for girls and a couple of drinks per day for males,” says Dr. Ravindra. “This isn’t equal to a person ingesting 7 drinks nightly for two nights.”
“Chopping down on caffeine is one method to decrease your blood stress,” says Dr. Sean Paul, MD. “Caffeine, present in espresso, tea, and different drinks like sodas, could cause elevated blood stress and coronary heart fee.”
“Give up smoking, that features each vaping and cigarette smoking,” says Dr. Jessica Lubahn, MD Urologist and founder at ONDRwear. “Nicotine will increase your blood stress and coronary heart fee for a number of minutes after you inhale.”
“Improve Omega 3 important fatty acids by way of food plan or supplementation as they’re extremely anti-inflammatory to the physique and blood vessels and breakdown plaques,” says Shae Leonard, PA. “CoQ10 works on the mitochondria or vitality energy homes of the cells to provide vitality very important for muscle cells within the coronary heart.”
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“Analysis persistently exhibits how reducing your weight (goal BMI 19 – 24.9) and waistline (Males lower than 40 inches and ladies lower than 35 inches) can considerably affect your blood stress,” says Dr. Sheneen Lalani, a Board Licensed Inside Drugs physician.
“Hypertension is nothing to disregard. Uncontrolled, it will possibly result in coronary heart assaults, coronary heart failure, strokes and loss of life,” says Dr. Greenfield. “Individuals ought to comply with established pointers and seek the advice of with their physicians and focus on how they’re dwelling their lives.” So achieve this, and comply with the general public well being fundamentals, irrespective of the place you reside—put on a face masks, social distance, keep away from giant crowds, do not go indoors with folks you are not sheltering with (particularly in bars), observe good hand hygiene and to guard your life and the lives of others, and do not go to any of those 35 Locations You are Most More likely to Catch COVID.