Lots of people go to the doctor thinking they are fine, and wind up being told that they have high blood pressure. It can be scary, to know that your heart is working too hard, but you can bring your blood pressure down, and avoid taking medications, when you follow a few simple steps. You should know that these steps won’t work for everyone, but for many people, a few simple lifestyle changes will have a tremendous difference on the way they feel, and their blood pressure.
Go for a run – or brisk walk
Studies show that one of the most effective ways to bring down the blood pressure is to be active, but it turns out that when doctors say “active,” they don’t mean just mowing the lawn. The bottom line is that pure cardio exercise is going to be the most beneficial for bringing down the blood pressure permanently. Plus, it will help you to lose a little weight, which might be a contributing factor to your hypertension.
If you haven’t been a runner or brisk walker in a while, start out at about a 30 minutes a day on most days, and gradually work your way up to an hour. Make sure to stretch, warm up, and cool down both before and after your walk.
You might not think that all that fat filled food can have an impact on your health, but remember that foods high in most fats can clog the arteries and, essentially, bog down your system. Choose to trade out ground turkey for ground beef once in a while, and skip the fried foods. Choose to eat more dark, leafy greens and fruit instead of cookies, and you’ll find that you can bring down your high blood pressure.
Don’t forget about whole grains and fatty fish such as salmon, which is high in Omega-3 fatty acids. They’re perfect for the heart, joints, and skin to mention a few benefits.
Every time you feel stress, your body begins to make adrenaline. Adrenaline makes the blood pressure go up, heightens the senses and prepares the body to fight or take flight. However, most of the stressors we feel today don’t involve fighting or running, so the adrenaline puts us on high alert – all the time.
If you aren’t de-stressing, that adrenaline can build up and leave you feeling anxiety and cause all kinds of health problems – including high blood pressure.
If you smoke – it’s time to quit. While you might have been smoking for years with no problems, over time, nicotine and the many chemicals in cigarettes can cause your blood pressure to go up and damage your heart. In fact, many doctors feel that the greatest threat to overall heart health is smoking.
You can bring down your high blood pressure and look and feel terrific every single day, and it doesn’t have to be a tremendous challenge. Just take it one step at a time and stay determined.