Many people suffer from having high blood pressure. Some are born with it, while others have it as a result of an inherited condition. If left untreated, high blood pressure can lead to serious health risks and even death. However, by being aware of the symptoms and taking the necessary steps, you can reduce your risk for high blood pressure and live a healthier life.

But did you know that there are different types of high blood pressure? While some people may be diagnosed with hypertension only, others might also suffer from orthostatic hypotension or famotidine-induced pseudo-hypertension. 

When it comes to reducing high blood pressure, lifestyle is the essential factor. However, the biggest challenge is often not what to do but doing it. The following tips are recommended for lowering your blood pressure and increasing your overall health:

Exercise Regularly

If you don’t already have a regular exercise routine, consult your doctor or a personal trainer about an appropriate exercise program that is right for you. Exercising for 15-30 minutes a day is considered reasonable and healthy. If you are not sure how frequently you should exercise, start slow and gradually increase your intensity.

Eat A Healthy Diet

Consuming a diet filled with fruits and vegetables will increase your metabolism. It will help you feel full after eating and allow your body to burn fat for energy. Every day, try to consume at least five servings of fruits and vegetables. Choose a variety of colors, including dark red and purple.

Furthermore, include a source of protein at each meal. Protein is necessary for building healthy muscle tissue, and it will also make you feel full longer. Try to eat lean meat, fish, or poultry by adding a serving of vegetables to the meal. 

Avoid eating pastries and sugary snacks such as cakes or cookies if you want to reduce your blood pressure. Limit your consumption of fatty foods such as mayonnaise, fried foods like french fries, and large portions of red meats, especially if you have high blood pressure.

Don’t Skip Meals

Eating daily is crucial to maintaining a healthy weight. Skipping meals can lead to increased hunger, which can result in overeating. It can cause weight gain and an imbalance between calories consumed and calories expended throughout the day. Eating three meals a day improves metabolism and controls hunger.

Furthermore, eating meals regularly can help you feel fuller. Studies show that eating within the same time frame each day, such as every 8 hours, is more satisfying. In addition, you will better control your blood pressure if you eat small meals more frequently than large meals less often.

Limit Alcohol Consumption

Alcohol is high in calories and may increase hunger, weight gain, and increased blood pressure. Moderate alcohol consumption is acceptable, but your risk for developing high blood pressure increases dramatically if you consume one alcoholic drink or more per day. 

If you do not drink alcohol, or have high blood pressure, consider reducing your intake of other beverages like coffee and soda. Lowering high blood pressure can be as easy as drinking less than 12 ounces of beer, wine, or hard liquor once or twice a week.

If You Smoke, Try To Quit.

Smoking can increase your blood pressure by making it difficult for your heart to pump blood through clogged arteries. Quitting smoking can reduce high blood pressure and increase the lifespan of a person who currently smokes. 

Furthermore, smoking and high blood pressure may be linked because smokers are less likely than non-smokers to exercise regularly or eat a healthy diet. Smoking may be linked with high blood pressure due to lung damage caused by smoke and inhaled chemicals. Carbon monoxide is one of the gases in cigarette smoke.

Don’t Consume Too Much Sodium.

Processed foods typically have higher levels of sodium than unprocessed foods. That’s why it’s important to read food labels before purchasing processed foods and avoid those that are high in sodium. In addition, be aware of the salt content in restaurant food and avoid consuming fast food or dining out regularly unless necessary.

Know When To Consult A Doctor

Certain medications and over-the-counter drugs can lead to increased blood pressure or interact with blood pressure treatments. If you are on any medication, speak with a doctor about possible interactions or side effects that could lead to high blood pressure.

Adopt A Positive Outlook On Life

Stress can impact your health and may lead to high blood pressure—practice relaxation techniques such as yoga or meditation to reduce tension and stress in your life. In addition, a person with high blood pressure needs an optimistic attitude to be sure no symptoms occur. So how can you adopt an optimistic outlook on life? 

Everyone can do this by looking at the brighter side of things and reminding themselves of their excellent qualities. One way is to make time for some pleasure-time activities, such as going on an adventure into nature or taking up a hobby like painting or gardening.

Avoid Large Meals Or Eating Within 4 Hours Of Bedtime

Large meals can cause constriction of the blood vessels and raise blood pressure. It is best to eat 3 modest-sized meals throughout the day (breakfast, lunch, dinner) and 2 small snacks (lunch and dinner). It will help maintain your blood pressure – both by limiting the amount you eat at a time and by keeping your stomach from awakening at night with hunger.

Maintain A Healthy Weight

Overweight people are more likely to have heart disease and stroke. However, many studies have shown that losing extra weight can lower blood pressure and cholesterol levels. To help maintain this, eat a healthy diet – consume more significant amounts of fruits and vegetables, whole-grain foods, low-fat dairy products while limiting calories from processed meats and added sugars. 

Takeaway

There’s a lot of ways for you to reduce high blood pressure. However, you can’t achieve it if you don’t have discipline towards yourself. Consider the following practices if you want to achieve the reduction of high blood pressure. 

Apart from that, you also have to take control of yourself. Being able to control yourself from doing something is quite a challenge, so you might want to work on that first.