Lower Blood Pressure without Medication
Over one third of adults have high blood pressure. Could you be one of them? High blood pressure often has no symptoms, so it's important to have your blood pressure checked by a health professional. Generally, a result of 140/90 mm Hg or above is considered high.
Over one third of adults have high blood pressure. Could you be one of them? High blood pressure often has no symptoms, so it's important to have your blood pressure checked by a health professional. Generally, a result of 140/90 mm Hg or above is considered high. Acting silently, high blood pressure has can have a drastic effect on heart health, increasing the risk of stroke, heart attack and kidney failure.
However simple lifestyle changes can help lower blood pressure and may even delay the need for medication or result in a lower dosage being required.
1. Lose those extra kilos.
Weight loss is a great way to reduce your blood pressure. If you are overweight or obese, losing even a small amount of weight can help. A weight loss of a kilogram can equal a decrease in blood pressure of 1 mm Hg.
2. Regular Exercise
Doing just 30 minutes of physical activity most days of the week can drop our blood pressure by 5-8mm Hg. Choose a form of aerobic exercise like walking, cycling or swimming. Aim to be consistent as stopping exercise can lead to blood pressure rising again.
3. Cut down on salt
Sodium plays a large role in regulating blood pressure, so by limiting sodium intake to 1500mg or less you are looking at reducing your blood pressure by 5-6 points. Besides limiting salt added to food (consider herbs or spices instead), try eating fewer processed foods and read food labels to choose low sodium alternatives.
4. Increase Potassium
Potassium helps balance the effect of salt in the body and is an important electrolyte in regulating blood pressure. A higher potassium intake is associated with lower blood pressure, aim for between 2000mg to 4000mg per day. Potassium rich foods include bananas, sweet potato, rockmelon, tomatoes, oranges as well as dried fruits like raisins and dates.
5. CO-Q10 Supplement
Studies have shown that taking the supplement coenzyme Q10 reduced blood pressure between 10-17 mm hg. This antioxidant can dilate blood vessels, dropping blood pressure. Chat to your doctor or pharmacist before starting to see if this is suitable for you.
6. Monitor your blood pressure
Monitoring your blood pressure at home can help track how effective the lifestyle changes you've implemented are. Blood pressure monitors are able from pharmacies, that are simple to use, can follow your progress and alert you to possible health problems. Home monitors however should not replace regular doctor visits. Your doctor will be able to support and guide you to better heart health.
High blood pressure is a common occurrence, that may be managed with simple lifestyle changes. Have a conversation with your Chemsave pharmacist or request a blood pressure check to get on the right path for better health.
