If you have been diagnosed with hypertension, maintaining healthy blood pressure is your priority. Adopting healthy lifestyle changes can greatly reduce your need for prescription medications.
Here are some tips to help you control your blood pressure without relying on meds:
Blood pressure often increases with body weight. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. High blood pressure can strain your heart and cardiovascular system, and cause irreversible damage to your blood vessels in the long run. Shedding extra pounds and maintaining a normal weight is good not just for your heart health but also your metabolic health.
According to the American Heart Association (AHA), if your body mass index (BMI) is 25 or higher, losing five to10 pounds can help reduce your blood pressure as well as your risk of many health issues.
The size of your waistline is also important. Carrying too much weight around your waist can increase your risk of high blood pressure. In general, men with waist measurements greater than 40 inches (102 centimeters) and women with waist measurements greater than 35 inches (89 centimeters) are at an increased risk.
There is NO magic weight loss formula that works for everyone. To maintain a healthy weight, you should:
Exercise increases your heart and breathing rates. If you exercise regularly, your heart will eventually get stronger over time and pump with less effort. This will put less pressure on your arteries and lead to lower blood pressure.
It's important to exercise regularly to keep your blood pressure from rising again. Aim for at least 30 minutes of moderate physical activity every day. You can easily increase your physical activity by:
Being physically active can help prevent hypertension. Regular exercise can also help bring the blood pressure of people with hypertension down to safer levels.
According to a study published in the journal Advances in Experimental Medicine and Biology, doing aerobic and resistance exercises at least two days a week can help you control your blood pressure. In fact, the reduction in your blood pressure may last for up to 24 hours.
"Balance" is key to heart-healthy eating, says the AHA.
In the long term, the chemicals in tobacco can increase your blood pressure by:
The chemicals in tobacco can still affect your blood vessels even if it's just second-hand smoke.
During normal, uninterrupted sleep, your blood pressure goes down. Having sleep problems, therefore, means your blood pressure stays higher for a longer period of time.
Many experts recommend getting seven to nine hours of sleep per night, although some say that the quality of sleep is more important than quantity. Getting six hours of high-quality, uninterrupted sleep is more beneficial than eight hours of restless, interrupted sleep.
Try the following:
Home blood pressure monitors are widely available without a prescription and can help you keep tabs on your blood pressure as you age. Home monitoring can make certain your lifestyle changes are working.
Regular checkups are also key to knowing if your blood pressure is well-controlled.
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Watch the following video to learn about hypertension and how to naturally treat this condition.
This video is from the Holistic Herbalist channel on Brighteon.com.