6 Ways To Quickly Lower Your Blood Pressure

Lifestyle is an important part of determining one’s blood pressure rate.  For those who are suffering from high blood pressure, there are changes that can be made to lower the blood pressure without using medication.

A natural approach on how to lower your blood pressure is provided.  Below is a list of tips to help you lower high blood pressure fast.

Exercise Regularly
Establishing a daily routine of exercise, 30-60 minutes several days a week, will help you lower your blood pressure by up to 10 mm Hg.  Exercise only needs to be implemented for a couple of weeks before you will notice a difference in your blood pressure. Running, jogging, walking on an incline, bicycling and swimming are all good options for exercise.  Spreading workouts through the week prove to be more effective than cramming exercise in on the weekends.

Ditch the Junk Food
A healthy diet full of vegetables, fruits, whole grains and lean meats is a great way to lower the blood pressure for the long haul.  Small changes in the diet can lead to significant changes in blood pressure.  Eliminating foods that are high in sodium and saturated fats is a great way to prevent the blood pressure from rising.

There are diets available through nutritionists and physicians that provide excellent approaches and tips to preventing hypertension.  Fad diets should be avoided at all costs.  Healthy planning and balanced food options provide help with lowering blood pressure.

Lose the Waistline
A person’s blood pressure often is elevated as weight is packed on.  Losing just 15 pounds can have a significant impact on a person’s blood pressure.  For those significantly overweight, of more than 50 pounds, losing weight usually lowers the blood pressure.  The more weight lost, the lower the blood pressure.

Doctors state that the more weight carried around the waistline, the greater the risk for heart disease and high blood pressure.  The general statistics published by the Mayo Clinic report that men are at risk for high blood pressure if their waist measurement is more than 40 inches.  Women are at risk if their waist is greater than 35 inches.

Cut the Caffeine
Some researchers disagree, but most studies lean toward caffeine’s impact on blood pressure.  When a caffeinated drink is consumed there is typically a spike in the blood pressure.  The spike does not generally last and its impact over time is unknown.  The only way to be sure if caffeine has a great impact on your blood pressure is to check it.

To examine your body’s sensitivity to caffeine, check your blood pressure approximately 30 minutes prior to drinking a cup of coffee and again 30 minutes after consuming a cup of coffee.  If your blood pressure elevates more than 10 mm Hg during this time, you are sensitive to caffeine and it should be avoided in order to lower your blood pressure.

Reduce Stress
People exposed to stress on a consistent basis typically experience anxiety and high blood pressure.  Some stressors cannot be completely eliminated, but there are ways to learn to cope with them.  Taking deep breaths, getting a massage and exercising are all great ways to reduce stress and as a result, blood pressure.

Most people experience some form of stress in their lives, whether it comes from finances, relationships, illness or work.  If the stress is too overwhelming, seeing a counselor may provide the help you need to overcome the issues and get your blood pressure on track.

Quit Smoking
High blood pressure can be caused by cigarette smoking and other nicotine products.  The Surgeon General reports that smoking can elevate blood pressure by nearly 10 mm Hg and more, for more than an hour after one cigarette is smoked.  Most people who smoke throughout the day experience high blood pressure that remains in an elevated state. Avoiding secondhand smoke is also important because it puts you at risk for heart disease, lung cancer and high blood pressure.  One of the most effective ways to lower your blood pressure is to eliminate smoking.

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