1. Eat Less Salt
The majority of individuals consume too much salt without even recognizing it. According to the American Heart Association, the average American consumes approximately 3,400 mg of sodium each day. However, for patients with high blood pressure, the recommended daily consumption is 2,300 mg, with an ideal limit of fewer than 1,500 mg per day.
2. Consume more potassium
Potassium deficiency is common in a diet high in fast foods, processed foods, carbs, potatoes, and meat, contributing to high blood pressure. A daily potassium intake of 3,000 to 3,500 mg is advised from meals like bananas, tomatoes, and other vegetables.
3. Enjoy Regular Physical Activity
It's no secret that frequent physical activity is beneficial to one's health. Exercise not only helps control high blood pressure, but it also helps you lose weight, strengthen your heart, and reduce stress.
While any aerobic activity (walking, jogging, dancing) is beneficial to the heart, try to select one that you enjoy. This will make sticking to a regular schedule easier and will encourage you to get up and move.
4. lose Weight
High blood pressure is more likely to occur if you are overweight. Being overweight affects more than half of all individuals in the United States. Any amount of weight loss is advantageous.
5. Drink less alcohol
Alcohol consumption can cause blood pressure to rise. Around the world, alcohol is associated with 16% of high blood pressure cases.
While some evidence suggests that low-to-moderate doses of alcohol may be beneficial to the heart, these benefits may be outweighed by negative consequences.
6. Quit smoking
One of the major reasons to quit smoking is the increased risk of heart disease.
For a brief while, each puff of cigarette smoke boosts blood pressure. Tobacco chemicals have been connected to blood vessel damage as well.
7. Consume more Magnesium
Magnesium is a vital mineral that aids in the relaxation of blood vessels.
While magnesium shortage is uncommon, many people are deficient.
Magnesium can be found in vegetables, dairy products, legumes, chicken, pork, and whole grains, among other foods.
8. Find Ways to Reduce Your Stress
We all experience stress in our daily lives — a flat tire during rush hour, a looming deadline at work – which might result in a transient increase in blood pressure. Your heart rate and blood pressure will usually return to normal once the stressful scenario has passed.
While it's hard to eliminate all stressors from your life, learning to manage them more healthily can help you feel better and lower your blood pressure.
The following are some strategies for reducing or dealing with stress:
- Reframing your perspective. Instead of worrying about things you can't control, concentrate on the things you can. Many of our fears arise from "what if" scenarios that may or may not occur. Putting your problems into context and reminding yourself to stay present can help you relax.
- Gratitude should be practiced. Recognizing all of the positive aspects of our lives might help us change our emphasis away from what we want or lack. Furthermore, expressing gratitude to others can assist in reducing stress levels.
- Stay away from stressors. Avoid putting oneself in difficult situations that aren't essential. For example, to avoid rush-hour traffic, leave for work a few minutes early.
