11 Things to Lower Your Blood Pressure
If you feel like you need to do more to control your blood pressure the good news is that there are many ways you can approach this huge task. It’s not easy to lower your blood pressure but living a heart healthy lifestyle is a great way to take care of yourself and slowly improve over time.
Controlling high blood pressure isn’t easy, but we have collected this list of eleven things that may be able to help you.
1. Excercise Regularly
People rarely want to hear that the answer to their problems is that they have to exercise more, but so often it’s true! Even though most of us lead a sedentary lifestyle now, there are still many ways to slowly start working up to moving more in your daily life.
The Stamina 55-1602 Inmotion Elliptical, is a great place to start.
This under-desk elliptical is portable, quiet, and efficient. It is compact and lightweight enough to make it almost effortless to transport. Therefore, you can easily travel between work and home with this device.
It comes with a monitor and offers adjustable tension. Because of this, you can easily vary the intensity of your workout to suit your needs. Additionally, you can see your stats displayed on the monitor as you work out.
For even greater versatility this strider can be used either sitting or standing. Also, you can peddle both forward and in reverse to target different muscles.
Even if you aren’t ready to start climbing mountains tomorrow you can still get some cardio in! Start with an easy to reach goal first, then you can build to greater heights later.
2. Lose Extra Pounds
If you follow all the other recommendations on this list, shedding weight will be a natural consequence. However, you do need a scale that can measure this progress for you and make sure you stay on track.
The Pur-Well Living Body Fat Scale offers everything you could need to track your weight, body fat, BMI and more!
This scale has 4 high-precision sensors which give a reliable number every time.
You can measure your body fat, BMI, muscle, water, protein, and visceral fat in seconds.
It even allows you to track different users!
3. Cut down on Sugars and Carbs
This might not sound like fun but it really isn’t as hard as it seems. There are many great diet-friendly products on the market, such as The Granola Bakery Keto Granola.
Don’t be fooled into thinking this is just your average granola. This keto-friendly granola has only 1 net carb! According to the manufacturer, they have at least 2/3 less net carbs than other granolas. Add that to the fact that this product also offers 6g of fiber and 5g of protein and you’ve basically got the best granola you can get for a healthy diet.
Not only that, but you can assured of the quality of this product because it is handcrafted in small batches with a priority on sourcing from small farms.
No matter what products you choose to buy, make sure you avoid added sugars to the best of your ability.
4. Don’t Get Salty
Reducing sodium is another one of those common recommendations that might seem really hard at first, but is much easier than you might assume. NoSalt Original Sodium-Free Salt Alternative, 11 Oz is one of the many great options out there to make this transition easier.
You’d be hard-pressed to find a more convenient substitute for common table salt. This option adds flavor to your food without also adding sodium.
It can be used in baking or for any kind of cooking in the same way regular salt can be.
This one substitution will immediately reduce the amount of sodium in your diet. However, it is important to note the amount of sodium in pre-prepared foods and avoid fast food as much as possible.
5. Drink Less Alchohol
If this step sounds like a breeze you might be surprised. Many people struggle to reduce their alcohol intake (or to cut it out of their diet altogether).
This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness, and Change Your Life is a great place to start if you want to reevaluate the role of alcohol in your life.
This book addressed many common fears about excluding alcohol from your lifestyle. It offers a positive solution that examines the many factors of science and society which affect our relationship with alcohol.
If you aren’t sure or you’re just looking for insight, this book has got answers that could help you.
If you drink, this could be the excuse you need to reevaluate the role of alcohol in your life and free yourself from the hang-ups that might be keeping you back.
6. Quit Smoking
If you don’t smoke, then this is just one less issue for you to worry about. However, if you are in the habit of smoking, there’s never a better time to quit than now.
NicoDerm CQ Step 2 Nicotine Patches to Quit Smoking are a great tool to curb your addiction and break free from this unhealthy habit.
These patches are one of the most low-maintenance options out there to kick your smoking habit. They are clear, discrete, and easy to apply.
Quelling cravings and symptoms that come with quitting smoking is no mean feat. However, these patches are designed to do just that with the help of extended-release technology.
If you smoke fewer than ten cigarettes a day, these Step 2 patches are a great place to start.
7. Eat More Potassium
According to The American Heart Association, “The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.”
Nature Made Potassium Gluconate Tablets are a quick and easy way to significantly increase your daily intake of potassium.
Potassium is also known to help support nerve and muscle function.
8. Eat Less Processed Food
With modern life being as hectic and complicated as it is, the temptation to rely on processed foods is completely understandable. However, there are many great meal kit options out there to help ease you into a more healthy lifestyle!
Hello Fresh is one of those options. A heart healthy diet must include plenty of fruits and vegetables, which Hello Fresh can definitely offer.
This service has meal plans for all different kinds of diets. The recipes they offer are easy-to-follow and come with clear nutritional information.
Additionally, the plan is designed to be flexible, so it allows you to skip plans, swap recipes, and cancel any time with no fuss.
9. Keep a Food Diary
Doctors have been reccoomeding that their patients keep a food diary for years. The most notorious food tracking app on the market is My Fitness Pal and it has earned its reputation well.
My Fitness Pal lets you log foods by simply scanning the bar code. It provides not only calorie counts but also micronutrient and macronutrient information.
The app lets you set goals and then helps you keep them by giving you a clear view of what you’ve been eating and what calories you’ve been burning with your workouts.
10. Reduce Excess Stress
There are many ways to help reduce the ambient stress in your life, but few of them are as portable as the Pur Relaxation Shoulder, Neck & Back Massager.
Many people have excessive stress and tension in their upper back and neck. Not only is this uncomfortable – but can also lead to high blood pressure, migraines and injury.
Unfortunately, going to a massager therapist is expensive, and often difficult to fit into a busy schedule.
This invigorating shiatsu massager is a massage therapist you can use whenever is convenient for you, even while in the car!
It’s compact and portable. It offers optional warmth and ease of use.
11. Fish Oil
Fish oils are rich in omega-3 fatty acids, which are shown to help in weight loss and lower triglycerides, as well as support cognitive function.
Omega 3 Molecularly Distilled Cold Processed Fish Oil (120 Softgels) is a high-quality, effective molecularly cold processed fish oil supplement with good omega-3 fatty acids.
Here’s a run down of some of the incredible benefits this supplement can offer:
- Assists in body fat management
- Helps lower Triglycerides
- Enables cellular repair
- Heart health (help reduce the risk)
- Assists in blood pressure control
- Supports cognitive function
High blood pressure is a risk factor for cardiovascular disease, heart attack and stroke. You should consult your doctor before taking any steps that may affect your health. Your doctor may advise you to take your blood pressure at home and avoid any habits that increase your risk of heart disease and raises your blood pressure.