If you have high blood pressure, you're not alone. According to the Centers for Disease Control and Prevention, approximately 75 million American adults have been diagnosed with this disease. High blood pressure can increase your risk of developing life-threatening diseases, like heart disease and stroke. The good news is that there are many things you can do to bring your blood pressure down.
Here are seven tips for managing high blood pressure.
Lower Your Salt Intake
One of the most effective ways to lower your blood pressure is to reduce your salt intake. When you eat too many sodium-rich foods, your body can hold onto too much water, ultimately raising your blood pressure. Try to reduce processed foods from your diet as much as possible, as they contain a lot of salt. Cook at home more often so that you know exactly what goes into your food.
In addition, avoid adding table salt to your food. If you want extra flavor, add healthier spices, such as thyme or rosemary.
Learn to Manage Your Stress
When you are stressed out about something, your body releases hormones that temporarily raise your blood pressure. Stress can also cause you to partake in unhealthy habits, like eating junk food and drinking alcohol, which can lead to high blood pressure. There are a few ways you can reduce your stress, such as practicing yoga in the morning and simplifying your schedule.
If you are overweight, your risk of high blood pressure increases. Losing even a few pounds can help you manage your blood pressure more effectively. Start out by cutting junk food out of your diet and eating more wholesome foods, like fruits, vegetables, whole grains, and fish. These foods are lower in calories and high in nutrition.
Aim to exercise most days of the week to facilitate the weight loss process. Include a variety of different exercises in your routine, such as walking, bike riding, and swimming.
Quitting smoking is not easy, but it is something you must do for your health. Smoking tobacco can do a lot of harmful things to your body, including increasing your blood pressure. If you can't quit the habit on your own, you may want to ask your doctor for advice.
Do Not Skimp on Sleep
Getting proper rest every night is more important than you may think. If you get less than seven or eight hours of sleep each night, your blood pressure may rise. To make it easier to fall asleep, avoid drinking alcohol and caffeine too close to bedtime and make sure your bedroom is dark and set at a comfortable temperature.
Also, try to do a relaxing activity before bedtime, such as taking a warm bath or meditating.
Take It Easy on the Coffee
Coffee may help you wake up in the morning, but consuming too much caffeine can have an effect on your blood pressure. If you caffeine is raising your blood pressure, you may want to switch to decaffeinated coffee.
If you have made necessary lifestyle changes and your blood pressure still does not decrease, you may want to talk to your doctor about medication. There are many high blood pressure medications out there and they may help you effectively manage your blood pressure. Your doctor can help you choose blood pressure medication that's right for you.
If you take good care of your body and take your blood pressure medication as directed, you can control your blood pressure. If you have any questions about your blood pressure medication, you may want to contact Harbin Pharmacy.