Our blood pressure has a direct impact on our heart health. It is important to know what our blood pressure readings are so we can adapt our lifestyle to keep hypertension under control. Heart.org offers this chart as a guide:
As you can see there are five different categories. Most of us know about what our readings should be and the dangers of high blood pressure (hypertension) so this blog post will focus on alternative ways to reduce hypertension without medications. Please be sure to speak with your doctor about any and all methods of reducing hypertension.
- Weight Loss – weight loss is one of the most effective methods of controlling blood pressure. Losing just 10#’s can help lower your levels.
- Regular physical activity – Exercising at least 30 minutes most days of the week can lower hypertension by 4 to 9 millimeters of mercury. However, you must be consistent because if you stop exercising, your levels can once again increase.
- DASH diet (Dietary Approaches to Stop Hypertension) – also consider increasing your potassium
- Sodium Restrictions – limit sodium to less than 2300 mg/day; if you have a greater salt sensitivity, reduce sodium to less than 1500 mg/day
- Limit alcohol consumption – drinking more than moderate amounts of alcohol can cause hypertension.
- Quit Smoking
- Practice stress reduction methods
- Do deep breathing exercises
The above tips will help you reduce hypertension. If you have tried all these methods and are still unsuccessful, please consult your medical professional for the next steps. Also, talk to your doctor at Ford Chiropractic for practical advice on controlling your blood pressure.