6 Simple Tips To Lower Your Blood Pressure

An example of moderate activity that can have great results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure compared to no exercise at all. It can also reduce the risk of heart disease and improve overall health, potentially leading to a longer life.

It often has no symptoms, but it is at high risk for heart disease and stroke. And these diseases are among the leading causes of death in the United States. Potassium in the diet can reduce the effects of salt on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements.

While it affects nearly half of all adults, many may not even know they have it. To determine if your weight is in a healthy range, doctors often calculate your body mass index. If you know your weight and height, you can calculate your BMI on the CDC’s weight assessment website. Doctors also sometimes use waist and hip hoge bloeddruk verlagen measurements to assess body fat. Foods rich in magnesium, such as unsalted nuts and leafy greens, can help lower blood pressure. You can also try eating more dark chocolate and foods in the DASH diet, such as vegetables, fruits, whole grains, low-fat or fat-free dairy products, lean meats, seeds, and healthy fats.

He practices integrative, internal and functional medicine to provide optimal, evidence-based care for each of his patients. Bojana sees patients in her practice in New York City, as well as patients in California, Connecticut and New Jersey through telemedicine. Throughout his academic career, he conducted research in endocrinology and oncology, published articles in peer-reviewed journals, and presented his work at academic conferences. Her goal is to discover and address the origins of her patients’ conditions and support them to live at their highest level of health.

High blood pressure can increase your risk of developing heart attack, stroke, death, kidney failure, eye damage and heart failure. Staying hydrated can be an important way to keep your blood pressure reading within a normal range. “When you’re dehydrated, the body produces stress hormones to maintain blood flow to the organs,” says Dr. Desai. Both meditation and deep breathing can activate the parasympathetic nervous system. This system is activated when the body relaxes, slowing heart rate and lowering blood pressure.

Maintaining a healthy weight can help you control high blood pressure and reduce the risk of other health problems. Lifestyle: Certain lifestyle habits can increase your risk of high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking. Physical activity, especially aerobic activity, is very effective in lowering blood pressure. Aerobic exercise forces blood vessels to expand and contract, keeping them flexible. It also increases blood flow and stimulates the production of new blood vessels, among other benefits. In addition to recommending lifestyle changes, your doctor will likely prescribe medication to lower your blood pressure to a safe level.

Smoking increases the risk of high blood pressure, heart disease, stroke and other health problems. The health benefits of quitting smoking can be seen at any age: you’re never too old to quit. Talk to your health care team about ways to achieve a healthy weight, including healthy food choices and regular exercise. A healthy diet plays an important role in reducing high blood pressure, which is why many doctors recommend reducing the consumption of processed foods.

But staying consistent is key to keeping the benefits of exercise high and keeping your blood pressure low. Some exercises you can do are walking, jogging, cycling, swimming or dancing. To reduce, I recommend that patients avoid adding extra salt to foods, avoiding foods like pretzels where there is visible salt, and reducing prepared foods, such as microwave meals, canned soups, and restaurant meals.