8 Steps to Lower Blood Pressure
Advice for Keeping your Levels Down from Hyde Drug Store
Blood pressure increases as weight increases. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
One may reduce his systolic blood pressure by 5-20 mmHG per 22 pound weight loss.
Reduce or Eliminate Alcohol Intake
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. Alcohol intake should not exceed more than one drink a day for women and for men older than age 65, or more than two a day for men and women age 65 and younger. By following this rule, one may reduce his systolic blood pressure by 2-4 mmHG.
Eat Olives & Olive Leaves
The medicinal use of the fruit and leaves of the olive tree (Olea europaea) actually dates back thousands of years. Early references to its healthful properties can even be found in the Bible: “The fruit thereof shall be for meat, and the leaf thereof for medicine.” (Ezekiel 47:12) Ancient Mediterranean cultures revered the olive leaf for its healthful properties. A highly purified olive leaf extract rich in this amazing plant compound promotes balanced blood pressure, normal cholesterol and triglyceride levels and optimal overall cardiovascular health. For best results, take an olive leaf extract supplement at its recommended dosage.
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Reduce Sodium Intake
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:
- Anyone age 51 or older
- Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease
And remember, stick to a diet high in fruits, vegtables, and low-fat dairy products.
Boost Your Potassium Intake
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables. Here are our top picks:
- Sun-Dried Tomatoes
- Kidney Beans
- Dark Leafy Greens
Go For a Walk
We recommend 30 minutes of exercise daily at the least. This can be any form of activity that you will enjoy. The best way to get into the routine is committing to a 30-minute walk every day. Set your alarm 30 minutes earlier- it will be well worth the reward.
Dehydration lowers blood pressure. so you should be maintaining a healthy intake of fluids. Here are 7 drinks that are beneficial to lowering blood pressure.
- Hibiscus tea
- Beet Juice
- Pomegranate Juice
- Cranberry Juice