10 Tips to Lower Your Blood Pressure

10 Tips to Lower Your Blood Pressure

A healthy lifestyle can help you properly manage your blood pressure, which may help you avoid, postpone, or minimize the need for medication.

So here are 10 tips to lower your blood pressure and keep it down.

  1. Drop the additional weight.

Weight gain frequently causes an increase in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you’re asleep. Not having enough oxygen for long periods of time can cause serious brain damage and other detrimental effects.

  1. Exercise regularly.

Regular physical activity can lower your blood pressure by about 5 to 8 mm Hg. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

You may try aerobic exercises like walking, jogging, cycling, swimming, or dancing to lower your blood pressure. Also, strength exercise helps lower blood pressure too.

  1. Eat a balanced diet.

Your blood pressure can be lowered by up to 11 mm Hg by eating a diet high in whole grains, fruits, vegetables and low-fat dairy products while limiting your intake of saturated fat and cholesterol.

Increasing your potassium intake can lessen the effects of sodium on blood pressure. The best sources of potassium are fruits and vegetables, rather than supplements.

  1. Reduce sodium in your diet.

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg.

By eating fewer processed foods, only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.

  1. Limit your alcohol intake.

Alcohol can be beneficial or harmful to your health. by limiting your alcohol consumption, you can potentially lower your blood pressure by roughly 4 mm Hg.

Drinking more than moderate amounts of alcohol can actually raise blood pressure and it can also reduce the effectiveness of blood pressure medications.

  1. Stop smoking.

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health.

  1. Limit your caffeine intake.

When consumed infrequently, caffeine can cause blood pressure to rise by up to 10 mm Hg. However, habitual coffee drinkers can have little to no change in their blood pressure.

Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.

  1. Reduce your stress.

Chronic and occasional stress can contribute to high blood pressure if you react to it by eating unhealthy food, drinking alcohol, or smoking.

Take some time to think about what causes you to feel stressed, such as work, family, finances, or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

  1. Keep an eye on your blood pressure at home, and visit your doctor frequently.

Home monitoring can help you to track your blood pressure, ensure that lifestyle modifications are having the desired effect. Notify your doctor of any potential health issues or symptoms that come up as concerning.

  1. Get support.

People who are encouraging can help you get healthier. They might motivate you to take care of yourself, take you to a doctor, or start an exercise routine with you to maintain healthy blood pressure.

If you think you need support beyond your family and friends, consider joining a support group, or you can call Reliable MD for a consultation.

The mentioned 10 tips to lower your blood pressure can also aid you in your physical examinations such as:

Annual Physical Exam

An Annual Physical Exam is a series of routine examinations performed every year that typically includes the following tests: Blood tests: Some of the most common blood tests include Complete Blood Count (CBC), Fasting Blood Sugar (FBS), and chemistry panels such as lipid and thyroid hormone tests.

DOT Physical Exam

A DOT physical, also known as the Department of Transportation, is a health examination for commercial vehicle drivers. This examination aids in determining a driver’s suitability to operate a commercial vehicle on the basis of their physical, mental, and emotional health.

Reliable MD now provides physical examinations for people who require a Department of Transportation (DOT). Click here to schedule a consultation today!

Boat Captains Physical Exam

A thorough medical history will be taken as well as measurements of the patient’s weight, height, blood pressure, pulse, and other vitals as part of the physical examination. Aside from proving that you know the rules that must be followed while on the water, and life-saving skills, you must also prove that you are in good physical health.


How to get help.

Reliable MD’s mission is to provide health & well-being services based on the community’s needs by providing affordable and personalized high-quality medical care.

Get in touch with Reliable MD for an appointment today and see the difference a routine exam can make.

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