High blood pressure (hypertension) is called the “silent killer” for good reason. It often has no symptoms, but is a major risk of heart disease and stroke. And these diseases are among the leading causes of death in the world today.
In this article, you will learn 12 ways to deal with high blood pressure and live a healthy life.
1. Increase activity and exercise more
A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men.
2. Lose weight if you’re overweight
If you’re overweight, losing 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk of other potential medical problems.
3. Cut back on sugar and refined carbohydrates
Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic
4. Eat more potassium and less sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
5. Eat less processed food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home.
Foods labeled “low fat” are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
6. Stop smoking
It can be difficult to do, but it’s worth it: Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate
7. Reduce excess stress
We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure.
There are lots of ways to successfully relieve stress, so find what works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.
8. Try meditation or yoga
Mindfulness and meditation, including transcendental meditation, have long been used — and studied — as methods to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didn’t include all three of these elements
9. Eat some dark chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels
10. Make sure to get good, restful sleep
Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure.
People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure
11. Eat garlic or take garlic extract supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
12. Eat healthy high protein foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet.
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. It’s best to talk with your doctor.
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