Improve Your Blood Pressure
Photo by CDC on Unsplash

Blood pressure is a significant health risk and can even lead to death if left untreated. Blood pressure monitors are available in most pharmacies, doctor’s offices, and hospitals. However, some people use these monitors sparingly because they need to understand the effects of high blood pressure on their bodies. 

If you have high blood pressure or are concerned about it, here are five ways to improve it through lifestyle changes.

Quit Smoking and Alcohol Drinking

Smoking and alcohol are two of the most common causes of high blood pressure. You need to quit smoking and drinking alcohol to lower your blood pressure. 

Smoking increases the risk of heart disease, strokes, and certain cancers. In addition to increasing your risk for these diseases, smoking can also contribute to high blood pressure. 

While drinking alcohol can increase your blood pressure by relaxing muscles in your arteries, which puts extra strain on them.

Get Enough Sleep

If you want to lower your blood pressure, it’s essential to make sure that you get enough hours of sleep every single night.

Your body needs sleep to function optimally and to regulate your blood pressure. If you don’t sleep enough throughout the night, your heart rate will be higher than usual, and your blood pressure will rise. 

It is true for people with existing medical conditions, and sleeping enough in an appropriate bed is one way to improve it. And if you are wondering where to buy hospital beds for better resting at night when you are ill, you can always surf the net for a wide selection of medical and non-medical mattresses.

On the other hand, if you spend too much time in bed awake, your body releases stress hormones that can raise blood pressure even more.

So how much sleep is enough? According to the National Sleep Foundation, young adults need 7-9 hours and 7-8 hours for adults of sleep each night for optimal health.

Manage Stress

Managing stress is a critical step in keeping your blood pressure in check. Working out can help you manage stress, but eating well and getting enough sleep are also essential.

If you’re feeling stressed out, take a few deep breaths and try these tips:

  • Try guided imagery: Picture yourself in a beautiful place or doing something relaxing (like sitting in your favorite chair). As you picture yourself there, feel the feeling of peace wash over you. Focus on that feeling and let it fill up your entire body.
  • Do yoga: Yoga is one of the best ways to lower blood pressure while improving oxygen flow throughout your body. It also helps you feel more relaxed and less stressed.
  • Take a walk: Taking a short walk outside can help clear your head and bring oxygen-rich blood back into your body so it can circulate throughout all body parts as needed.

Lose Weight

One of the things you can do to improve your blood pressure is to lose weight. The more you weigh, the higher your blood pressure will be. You don’t have to go on a diet or stop eating, but losing a few pounds can make a big difference if you want to lower your blood pressure.

When you lose weight, your body will have more room to expand and contract, which in turn helps reduce blood pressure.

Reduce Sodium Intake and Eat Healthily

Sodium plays a vital role in regulating blood volume and pressure in the body. The more sodium you consume daily, the higher your risk of developing high blood pressure over time. 

So make sure to limit your intake of added sodium when possible by eating fewer processed foods like bread or canned foods with added salt (e.g., pasta sauce). 

Instead, eat healthy fats such as omega-3 fatty acids. It can help lower high blood pressure by helping lower triglyceride levels (associated with heart disease) and lowering inflammation levels within the body.

Eat a healthy diet that includes whole foods like fruits, vegetables, lean proteins (such as chicken breast or fish), whole grains (such as brown rice), low-fat dairy products (such as skim milk or yogurt), lean meats (such as skinless chicken breasts or lean beef).

Increase Exercise

You may need to increase the frequency of your physical exam if you have high blood pressure, diabetes, or other risk factors for heart disease.

Exercising regularly lowers blood pressure. It is especially true for people who already have high blood pressure or are overweight. 

If you already exercise regularly, it’s even more important to keep exercising. Exercise also increases your heart rate, which can help prevent both low blood pressure and high blood pressure from occurring in the first place.

Final Thoughts

High blood pressure is a condition that many people don’t even know they have. That’s why it’s such a significant health concern to combat. 

But if your blood pressure is high and you’re looking to improve it, the good news is that there are numerous ways you can go about it. May these simple ways help you improve your blood pressure.