According to the Mayo Clinic, blood pressure is determined by both the amount of blood
your heart pumps and the amount of resistance to blood flow in your arteries.
The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.
A lot of heart complications can come from having high blood pressure.
And there are simple things you can do to lower your blood pressure.
Here are few things you can do to lower your blood pressure today.
1.
Salt Intake.
The average American consumes 3,400 mg of sodium per day, way over the recommended daily
intake of 2,300 mg.
That excessive amount potentially raises high blood pressure.
In order to get your blood pressure back under control the American Heart Association recommends
people aim to eat no more than 1,500 mg of sodium per day.
A lower sodium intake could lead to lower blood pressure, which reduces the risk of
heart disease and stroke.
2.
Limit Alcohol.
Even if you are a healthy adult, alcohol has the potential to raise your blood pressure.
That's why it's important to always drink in moderation and never in excess.
For healthy adults, that means up to two drinks for men and one drink for women, unless otherwise
instructed by your doctor.
3.
Maintain A Healthy Weight.
Keeping a healthy weight is vital to your heart health.
The heavier you are, the harder your heart works to pump blood to your entire body, which
can lead to high blood pressure.
If you are overweight, losing even five pounds can lower your blood pressure.
So talk to your doctor about how you can maintain a healthy weight today.
4.
Don't Smoke.
According to the Mayo Clinic, tobacco injures blood vessel walls and speeds up the process
of hardening of the arteries.
If you smoke, talk to your doctor about how you can take steps to quit smoking today.
5.
Increase physical activity.
Regular physical activity can help lower your blood pressure, manage stress, reduce your
risk of several health problems and keep your weight under control.
So it sounds like a no brainer, to get daily exercise to maintain a healthy lifestyle.
The Department of Health and Human Services recommends that a healthy adult gets at least
150 minutes a week of moderate aerobic activity.
That's only 30 minutes a day.
Something almost all of us have time for.
6.
Eat A Healthy Diet.
In order to maintain a healthy diet, a person needs to emphasize fresh fruits, veggies,
whole grains, nuts, and low-fat foods.
Getting those nutrient dense foods will not only keep your body running right, but will
also get good fats in your system to aid blood pressure.
Getting those good fats into your system will help lower LDL or the bad cholesterol and
raise the HDL or good cholesterol.
If you have high blood pressure, the best thing to do first is to get checked by your
doctor.
That will ensure that you get the right treatment and advice for you.
But of course, maintaining a healthy diet and putting down the cigarettes for good is
a great place to start in order to reduce your blood pressure.