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.