Lifestyle Changes That Can Lower Your Blood Pressure
High blood pressure is a prevalent condition affecting patients worldwide. This condition is dangerous, especially since it does not present symptoms until severe stages. It would help if you cared for your health to prevent hypertension in West New York from developing and putting you at risk of death.
How to measure your blood pressure
There are two terms you should know about when trying to understand high blood pressure:
- Systolic blood pressure: This force occurs in the arteries when your heart pumps blood to the rest of the body.
- Diastolic blood pressure: Your heartbeat consists of rests where your heart fills and relaxes- this is the point of diastolic blood pressure.
Many factors influence how hard your heart is pumping blood. The more blood you have in your arteries, the higher the blood pressure. Also, if your arteries become narrower, pressure increases.
Most people will have a blood pressure that is slightly lower than 120/80 mmHg. If your blood pressure rises above this, you have elevated blood pressure. Fortunately, you can control this condition and get your blood pressure levels within the normal range, thus lowering your risk of developing hypertension.
- Avoid sedentary living
The great thing about physical activity is that it strengthens your heart, making it pump with less effort. The more you move, the higher your chances of lowering your blood pressure. If you want to improve the health of your cardiovascular system, incorporate physical activity like aerobic training into your daily schedule.
- Lose weight
Overweight patients are at a higher risk of developing heart conditions like high blood pressure. Excess fat clogs your arteries, making them narrower and more challenging for your heart to pump blood throughout your body. If you want to manage your elevated blood pressure, start by shedding off some of that excess fat to begin enjoying the results.
- Quit smoking
The tobacco in cigarettes is a hazard to your circulatory organs. Smokers get inflammation in their blood vessels that make it difficult for blood to circulate throughout the body.
- Reduce stress
Living in a peaceful environment will help to reduce your elevated blood pressure levels to normal range. Practice calming techniques like taking long breathes anytime you feel stressed. Meditation and yoga are habits you should consider to lower your blood pressure.
- Consume dark chocolate
Dark chocolate contains flavonoids that dilate your blood vessels. Therefore, eating one or two squares of dark chocolate can help you manage your elevated blood pressure and keep blood flowing seamlessly in your vessels. However, do not eat a lot of chocolate as this substance can make you gain weight.
- Get enough sleep
Sleep is the best way for your muscles to relax, including those in your heart. Your blood pressure naturally goes down when you are asleep. Getting enough rest is crucial when you are trying to lower your blood pressure, and being sleep-deprived can make your condition progress faster and create complications.
Contact The Doctor’s House to have a specialist measure your blood pressure to determine if you are at risk of getting hypertension.