High blood pressure is something that millions of people suffer with throughout their lives, and it is usually brought on by a number of situations and events that we experience on a daily basis. Anything from our diet, weight, age, and your alcohol consumption.
High blood pressure which is also known as hypertension is when the blood that is pushed around can significantly change our blood pressure readings. body at a greater force than it should be. The blood is forced against the wall of your arteries as the heart pumps it out, and in this article we are going to look at some ways that you can reduce the risk of high blood pressure.
Go for fitness walks
One of the main exercise routines that you can do to start with, that will greatly reduce the blood pressure in your body is to head out on power walks doing 10,000 steps/day or more. These types of walks can be done either on your own or in conjunction with a friend or a partner. The method behind this is quite simple, the faster you walk the more your heart is going to work for you, in helping to use oxygen supplied to your body more effectively and efficiently. This then has a knock on effect to how hard your heart actually works in order to get the blood pumping around the vessels and arteries within your body.
Generally this kind of activity should be done each day of the week for around 30 minutes in order to have a positive effect. The more you do and the faster you walk, the better your heart will work and the lower your blood pressure will be.
If you have a job that requires you to sit down at a desk for 40 or more hours per week the chances are you are not going the adequate amount of exercise that you need each week. Whether that’s because you are bound to your desk, or are simply just too tired at the end of the working day to exercise.
However, if you are a sufferer from high blood pressure it could be in your best interests to try and stick to a regular exercise plan, and that doesn’t mean having to join a gym or aerobic exercise. 30 minutes of walking each day can significantly help to lower your blood pressure, and avoid the issues that come with high blood pressure. You must remember however, to keep this routine up because if you stop exercising then high blood pressure will soon show up again.
Think about walking, cycling or swimming for half an hour a day and feel the benefit after just a few weeks.
Eating a healthy diet
The next step from a healthy exercise regime is to eat the correct foods as well, because fatty foods will severely affect your blood pressure and could lead to serious problems to your long-term health. This isn’t rocket science either, you already know that fruit and vegetable are key players in a well-balanced healthier diet but you should also broaden your horizons by looking at whole grain foods, cinnamon oil and low-fat dairy produce.
Cinnamon oil in particular can help bring down high blood pressure for those that have Type 2 diabetes, but not only that, cinnamon oils can be used in a variety of different meals from breakfast cereals, to dinnertime dishes, and even in your hot beverages.
Limit sodium-rich diet
Sodium or salt as it is more popularly known by is a very major part in high blood pressure. Just the slightest salt reduction in your diet and daily in-take can drastically bring down your blood pressure to a close to normal level.
It’s not hard to make the decrease in sodium either, all you need to do is be a bit more observant with what you are eating so be sure to check package labels when you are buying processed foods at the grocery store. Also, if you had salt to your meals you might want to reduce the amount of salt you use or try foods without salt on altogether.
If you can cut it out of your diet completely then just start to make subtle changes and cut back gradually. As we have said, just a small reduction can show massive improvements in bringing your high blood pressure down to a safer level.
Reduce your stress
The last player in the causes of high blood pressure is stress; this can be from work-related stress to home life and everything that tends to fall in the middle.
You may think that reducing stress in your life is hard but again it just takes a little thinking outside the box and finding new ways to cope with the stress. Firstly you need to find out what is causing the stress and then look at ways on how to deal with it. A lot of people will tell you to do breathing exercises, or take yoga classes in order to decrease stress hormones. Exhaling and inhaling for a few minutes each day will lighten the stress burden and decrease your blood pressure.