High blood pressure is one of the most common medical conditions in the modern world. As many as 80 million Americans over the age of 20 suffer from high blood pressure — nearly 1 in 3 people.
Also known as hypertension, high blood pressure can eventually lead to serious medical conditions, including congestive heart failure.
Hypertension is a sign that your heart is working too hard and your cardiovascular system is being put under strain. While modern blood pressure drugs can work wonders for keeping blood pressure under check, there are also a variety of lifestyle changes which can help you keep your blood pressure down.
Let’s take a look at a few things you can start doing right away which can help reduce your blood pressure.
Do More Exercise
Exercise is excellent for the health of your heart and cardiovascular system. Just thirty minutes of exercise a day can help reduce your blood pressure.
It doesn’t need to be intense exercise, either. Thirty minutes each day of walking, cycling, swimming, or even dancing is enough to show real results in reducing your blood pressure.
The most important thing is consistency. Exercise is great for the body, but if you fail to get in those thirty minutes a day, your blood pressure will once again be on the rise.
Eating a healthy diet full of fruits, vegetables, and whole grains has a positive effect on heart health and can help reduce blood pressure. CBD oil has also been shown to help regulate your body’s blood pressure.
Cut out as much saturated fat and cholesterol from your diet as possible, instead substituting it with heart healthy foods and salads full of leafy greens.
Avoid sodium as much as possible. Salt can be hard to avoid in the modern diet, but high sodium intake is one of the main contributors to high blood pressure. Sticking to whole grains and salads is a great way to decrease your salt intake.
If you combine the two tips above — exercise and good diet — you should already be on your way to dropping a few pounds.
This is the holy trinity of lowering your blood pressure. Blood pressure increases with weight, and obese individuals are also likely to have diets full of saturated fats while performing limited amounts of exercise.
What’s more, it turns out your waistline is more than just for looks. Research has shown that belly fat actually increases the risk for high blood pressure. Another reason to stick to that diet.
Monitor Your Heart Health
Nowadays it is easier and more affordable than ever to pick up a portable heart monitor which you can use to keep tabs on your heart health between visits to the doctor’s office.
With your own EKG machine, you can actively measure the results of your efforts to reduce your blood pressure and correlate changes in your lifestyle to changes in your average blood pressure.
A home EKG or portable EKG machine doesn’t require any special training to setup or use. After a few minutes reading the instruction manual, you can begin checking and recording your own blood pressure.
Be sure to do more than just take a glance at the machine. Get a small notebook and record the date, time, and your blood pressure. It can even help to start a little journal where you record what steps you took that day to help reduce blood pressure.
You can use this information to keep a close eye on what you’re doing and how its affecting your blood pressure, both positive and negative!
Not only does this allow you to know for yourself how effective your blood pressure reduction strategy is, but your doctor will thank you as well!