High blood pressure is common, and it is generally understood that nearly one out of three individuals, particularly adults, have been the victim of high blood pressure. For many, high blood pressure is a silent killer that slowly destroys your well-being and good health.
Mostly, patients don’t feel any signs and symptoms of high blood pressure, which is one way they neglect the slight happenings inside them. But eventually, it becomes a significant reason for heart disease and stroke. And undoubtedly, these diseases are taking a toll on the death rates.
On the other hand, high blood pressure is also a serious cause of death and severe illnesses because it damages your arteries and significantly increases the menace of heart attack, kidney failure, stroke, and heart failure.
However, it is essential to note that you can always stop these adverse effects from happening by taking the proper measures at the right time. Blood pressure is measured in two different readings, i.e., the top (systolic) and the bottom (diastolic) number. The risk reduction is proven if you try to maintain by lowering your systolic blood pressure to somewhat around 2 mmHg. And this can only be done by implementing the right changes in your lifestyle, consuming a proper diet, and consuming the right medication that is important for the influential role. Moreover, some people don’t require to have the said changes; however, some must undergo these changes and bring the necessary approaches for effective results.
How to Lower Your Blood Pressure with 5 Steps
When you plan to lower your blood pressure for life, it is important to refer to it as a lifetime thing and not something temporary that goes away in time. Lowering your blood pressure is a regular practice that eventually adds up and contributes to healthy living for now and after. Having said this, here are the five proven ways in which you can lower your blood pressure.
1.Increasing Physical Activities
Studies have presented that physical activities have been excellent for lowering blood pressure. These studies have particularly demonstrated value-added benefits of physical activities for men who will have tremendous benefits from physical routine by making the right routine that heavily involves exercising, etc.
Whenever a person involves in a physical exercise routine, it is evident that their heart grows stronger and pumps less forcefully as they routinely raise their heart and breathing rates. This decreases their blood pressure and relieves pressure on their arteries.
Now, it is important to be moderately aware of the proper routine that requires you to be involved in a moderate to a vigorous routine that lasts 30 to 40 minutes. Here are a few examples of what you do to increase physical activity while aiding your well-being. You can take stairs instead of a lift or elevator, walk instead of driving, do household chores as it tends to move, do gardening, and play.
2.Eliminate Refined Carbohydrates & Added Sugars
Numerous studies have shown that limiting sugar and processed carbs can aid in weight loss and blood pressure reduction. It is important to note that sugar, including fructose, is a high agent of increasing blood pressure, and the intensity of increasing blood pressure is higher than salt.
Hence, people who are overweight and obese must implement necessary changes in their lifestyle and pattern to cut off more diet and product consumption with high sugar levels and are considered to be including refined carbohydrates. Moreover, taking the right measures by including a low-fat and carb diet in your routine is an excellent way to implement a healthy lifestyle, which will help you lower your blood pressure.
3.Take Supplements for Lowering Blood Pressure
Another thing that might play a significant role in lowering your blood pressure levels is consuming supplements designed explicitly for lowering blood pressure levels. This is a serious matter and must be dealt with care; for this, you need to consult a home visit doctor Dubai. The consultation of a doctor or physician is pivotal as they will utilize their years of experience and knowledge for recommending helpful supplements that wouldn’t harm you at any cost. Further, to name a few of the supplement ingredients that should be included in your supplement are;
- Whey protein
- Magnesium
- Citrulline
- Omega-3 polyunsaturated fatty acid
4.Start Following the DASH Diet
Dietary Approaches to Stop Hypertension or DASH were developed expressly to decrease blood pressure. The evidence supporting this diet is really so compelling that it is now regarded as one of the most significant non-pharmaceutical approaches to treating hypertension.
Moreover, the DASH diet is a super balanced diet with vegetables, fruits, and whole grains that are excellent for lowering blood pressure and other health benefits. In addition, if you are working with a nutritionist who devises a clear diet plan for you, following a DASH diet is highly recommended.
5.Eliminating Alcohol from Diet
Even if you are healthy and don’t have any health problems, the regular consumption of alcohol will deteriorate your health in a matter of time. If you are not drinking, it is one of the best things you do for yourself. However, if you drink, consuming it at a moderate level is recommended for healthy living.
The Final Words
Numerous other all-natural methods to reduce blood pressure are easily found online. The evidence is scant or dubious, despite the possibility that they are effective. Take claims that certain meals, spices, herbs, and vitamins can reduce your blood pressure as an illustration. These are the five ways that will undoubtedly help you lower your blood pressure levels over time so you can live happy and healthy lives.
