High blood pressure is known as the “silent killer,” and 20 percent of Americans don’t know they have high blood pressure. The good news is that you can easily check your health using an at-home blood pressure cuff, and there are many ways to lower your blood pressure without directly relying on prescription drugs.
What is high blood pressure?
Blood pressure is the force with which blood pushes against the walls of blood vessels. When blood is pushed so forcefully and continuously, it leads to high blood pressure. Over time, these large forces damage arterial tissue. Generally, high blood pressure is defined as a reading of 130/80 millimeters of mercury (mmHg) or higher.
There are different categories of high blood pressure
According to the American Heart Association, the following guidelines should be used to classify high blood pressure:
One thing to note is that even with stage 1 measurements, a formal diagnosis is at the discretion of your doctor, who can fully assess your health outlook.
Even after seeing your doctor, there are many steps you can take to manage high blood pressure and lower your blood pressure.
4 tips to lower blood pressure
limit excess salt
Excess salt, not salt itself, can cause high blood pressure. Salt works together with other electrolytes, namely potassium and magnesium. Any imbalance can cause problems. Highly processed snack foods and fast foods, such as potato chips and crackers, are usually very high in sodium. The easiest way to reduce your intake is to reduce your intake of these foods.
eat more potassium
Potassium has a negative effect on salt, making it less effective. This allows the body to eliminate it more efficiently. In some cases, the problem may not be too much salt, but rather a lack of potassium. It is recommended to reach close to 4,700mg per day. However, it can be difficult to reach this level with your regular diet if you are not working hard to achieve it. Foods rich in potassium include beans, potatoes, avocados, coconut water, and watermelon.
Get More Magnesium
Magnesium regulates both salt and potassium, so it’s a very important mineral to keep up with if you’re trying to lower your blood pressure. Additionally, studies have shown that it can help lower blood pressure. vasodilation.
Vasodilation refers to the widening of blood vessels and is directly related to lowering blood pressure. Foods rich in magnesium include dark leafy vegetables, avocados, and dark chocolate.
Pro tip: If you want to retain as much magnesium as possible, don’t overcook your vegetables. All dark leafy vegetables contain chlorophyll, and their core contains magnesium. If you overcook your vegetables and they lose their bright green color, that means the magnesium has been removed. Magnesium is also difficult to obtain through food, so consider taking supplements if medically permitted.
stress reduction
Chronic stress can have surprising effects on blood pressure. But sometimes it can feel impossible to relieve stress. Although we can’t be completely stress-free all the time, try practicing more mindfulness and letting go of things that are outside of your control. If possible, take part in more fun activities and spend more time enjoying the things you love. Reading, going for a walk, or watching your favorite show can all help.
conclusion
It can be difficult to determine when your blood pressure is rising if you don’t keep track of it. And before you know it, you realize you have it. This is true for millions of Americans, and often the main advice they give is “less salt.” This is helpful, but it’s not all. Increasing potassium and magnesium-rich foods while reducing stress plays an equally important role.
