6 simple tips to reduce your Blood Pressure

Posted by Dr.Tanushree (PT) on Jun 1, 2019 8:00:00 AM

Small changes can make a big difference in your blood pressure numbers. 6 simple tips for actions you can take to help get your blood pressure back into normal range.

 

tips to lower blood pressure-Blog

1. Lose weight:

The most effective means of reducing elevated blood pressure is to lose weight. And it doesn’t require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure.

2. Read labels:

American Heart Association has dubbed the “salty six” common foods where high amounts of sodium may be lurking such as breads & rolls, cold cuts & cured meats, pizza, poultry, soup, sandwiches. It doesn’t take much sodium to reach that 1,500 mg daily cap-just ¾ of a teaspoon of salt. Beware!

3. Get Moving:

Exercise daily, 30 mins at least 5 days a week.

4. Pump some iron:

Add weight training to your exercise regimen to help stay fit. Women lose muscle mass steadily as we age, and weight lifting is an often-overlooked part of an exercise plan for most women.

5. Limit alcohol to one drink per day:

Drinking too much, too often, can increase your blood pressure so practice moderation.

6. Relieve stress with daily meditation or deep breathing sessions:

Stress hormones constrict your blood vessels can lead to temporary spikes in blood pressure. It can trigger unhealthy habits that put your cardiovascular health at risk.

Reducing stress should be a priority if you are looking to lower your blood pressure. It is well documented that Lifestyle changes can lower blood pressure as much as pills can and sometimes even more!

Topics: How to do, Hypertension, Blood Pressure

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