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| Photo by Marcelo Leal on Unsplash |
Normal
blood pressure is around 120/80 mmHg or slightly lower. If someone’s blood
pressure is above this number, it can be said that they experience increasing
blood pressure. If the blood pressure increases more than 130/80 mmHg, this
condition is called high blood pressure or also known as hypertension. Someone
needs to lower it if their blood pressure exceeds 130/80 mmHg. There are
several ways to lower blood pressure, including living a healthier lifestyle,
going on certain diets, and medicines. So, how
do I lower my blood pressure actually? Here are some ways.
1. Losing Weight
Overweight
can make the heart work harder and cause hypertension or high blood pressure.
This is why losing weight is one of the effective ways to control and lower
blood pressure. So, if you are overweight or suffering from obesity, you are
highly suggested to lose weight until you reach your ideal weight. Consult your
doctor to know what diet that is suitable for you according to your current
health condition.
2. Healthy
Dietary Habit
Consuming
healthy food, such as fruits, vegetables, whole seeds, and low-fat milk
products can help to lower blood pressure. Moreover, reducing the intake of
cholesterols and saturated fat can help as well. Do not forget to consume foods
that contain potassium, such as bananas, potatoes, grapes, oranges, spinach,
and carrots. Potassium is one of the nutrients that are helpful in lowering
blood pressure. The recommended intake of potassium is around 4500 mg to 4700
mg per day.
3. Limiting Salt Consumption
The
next way to lower blood pressure is limiting salt consumption. Salt contains a
lot of sodium, whether it is salt in food, snacks, canned foods, or soft
drinks. If there is an excessive amount of sodium in the body, this condition
can increase blood pressure. This is why people with high blood pressure or
hypertension are suggested to limit their consumption of food that contains
salt or go for a low-salt diet. You have to know that adults are suggested to
consume sodium only 1500 mg to 2000 mg per day.
4. Limiting Consumption of Refined Carbs
Limiting
the consumption of refined carbohydrates, such as rice, bread, and pasta is
proven to be able to lower blood pressure. It is even more effective compared
to going on a low-fat diet. As the replacement, you can increase your
consumption of food that contains a lot of proteins, such as beef, fish, eggs,
chicken breasts, cheese, and nuts.
5. Regular
Exercises
It
cannot be denied that working out is really helpful in maintaining our health.
Those who want to lower blood pressure are recommended to workout for 30
minutes to 60 minutes, 3 times to 5 times a week. Regular and consistent
exercises are able to lower blood pressure by 5 mmHg to 8 mmHg. Some exercises
that are useful for lowering blood pressure are jogging, cycling, swimming,
walking, and gymnastics.
6. Reducing
Stress
Believe
it or not, stress is one of the causing factors of high blood pressure.
Frequent stress or long-term stress can increase the blood pressure in the
body. So, it is important to manage and control your stress if you want to
lower your blood pressure. You can manage your stress by doing relaxation,
Yoga, meditation, or just simply doing your hobby or favorite activities.
Read also : Fasting A Day Helps In Many Ways
7. Stop Smoking and Consuming Alcohol
Smoking
and consuming alcohol are 2 bad habits that are one of the most common causes
of high blood pressure. People who smoke are said to be at a higher risk of
suffering from hypertension complications, such as a heart attack and stroke.
So, for those of you who want to lower blood pressure, it is highly recommended
to stop smoking and consuming alcohol.
8. Consuming
Medicines
In
order to lower high blood pressure, sometimes particular medicines for it are
required. Especially, if the ways mentioned above do not help to make any
progression after 6 months. However, it will be better if you see your doctor
first to discuss whether you need such medicines or not. If you do, the doctor
will prescribe it. The doctor will adjust the types and dose of the
hypertension medicines according to your age, your body’s response to
medicines, and your history of disease.
Some
kinds of antihypertensive medicines that can be taken for lowering blood
pressure are:
- ACE-inhibitors,
such as ramipril, lisinopril, and captopril.
- ARBs or
Angiotensin-2 receptor blockers, such as olmesartan, valsartan, losartan,
irbesartan, and candesartan.
- Diuretics,
such as furosemide and hydrochlorothiazide.
- Calcium
channel blockers, such as verapamil, diltiazem, nifedipine, felodipine,
and amlodipine.
- Beta-blockers,
such as metoprolol, bisoprolol, atenolol, and propranolol.
9. Regularly
Checking Your Blood Pressure
Last
but not least, you need to regularly check your blood pressure in order to make
sure it is at the normal level. Regularly checking your blood pressure can also
help you to figure out whether the healthy lifestyle you live brings effects to
your health condition or not. So, you can evaluate and fix if there is
something wrong. You can also discuss with your doctor about a healthy
lifestyle that is suitable for you.
Those
are the ways that you can try to lower blood pressure. The pressure can be
caused by some factors. Such as, obesity, rarely working out, certain diseases
like diabetes, sleep apnea, and thyroid disorders. Genetics also play a role in
high blood pressure. People who have family members with hypertension are
usually at the risk of getting the same disease. The highlight to lower blood
pressure is living a healthier lifestyle.
