High Blood Pressure Symptoms

Managing High Blood Pressure at Home

Making healthy lifestyle choices for yourself can assist greatly in managing high blood pressure. For most people with high blood pressure, the best way to lower their blood pressure is to make the most of their lifestyle choices. These include: not smoking; eating a healthy diet; regular exercise; encouraging a healthy sleeping pattern and managing stress. Here are the most effective recommendations in detail.  

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Healthy Diet

The main focus for people with high blood pressure is to have a heart-healthy diet, this helps to reduce the risk of heart attacks and strokes that high blood pressure can cause.  A diet that is low in sodium and cholesterol, as well as rich in fruits, vegetables, and fibre, is beneficial for the heart and blood pressure.

Plant-based Diet

Plant-based diets are highly recommended. Decreasing your intake of animal products, especially dairy foods and red meat, helps to cut back on sodium and unhealthy saturated and trans fats. Instead go for fruits, vegetables, leafy greens, grains and legumes.

Reducing sodium intake

Managing your sodium intake is another important factor to look out for when dealing with high blood pressure. The best ways to reduce sodium is to eat fresh foods and to stay away from foods from restaurants or that are pre-packaged.

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Cutting back on sugar

Sugary food and drinks have empty calories and don’t contain nutritional value. Sugar adds to insulin levels which stimulates the sympathetic nervous system. When the sympathetic nervous system is activated it can increase heart rate and in turn blood pressure. When craving something sweet it is best to go for sweet fruits or dark chocolate.

Suggested foods are

  • Fruits
  • Vegetables
  • Whole grain foods
  • Lean proteins such as beans, peas, lentils, tofu, peanut butter
Exercise for weight loss.

Exercise

Regular exercise will help you control your weight. Being overweight increases your chances of high blood pressure greatly. Losing weight as someone with high blood pressure has major effects in lowering pressure on your heart and blood vessels.

Exercising also helps you to strengthen your heart and cardiovascular system. A stronger heart can pump more blood with less effort releasing tension in arteries and lowering blood pressure. It is recommended to participate in 150 minutes of moderate exercise each week, this is about 30 minutes 5 times a week. 

Managing Stress 

When stressed your body produces hormones, these can temporarily increase blood pressure as well as causing your heart to beat faster narrowing your blood vessels. 

You can manage your stress by trying things like

  • Meditation
  • Deep breathing
  • Massage
  • Muscle relaxation
  • Yoga or tai chi
  • Exercise
  • A regulated sleeping schedule

Clean Lifestyle

Alcohol abuse and smoking can have major effects on your blood pressure. It is highly recommended that if you are susceptible to high blood pressure or are dealing with it to not smoke or drink.

In conclusion the best way you can benefit yourself and manage high blood pressure at home is to take care of yourself. Making sure that you are eating well, with a fresh food, low sodium diet (suggested to be plant-based), regularly exercising, finding ways to manage stress, having a good sleeping schedule and keeping your body clean by staying away from alcohol and smoking. Contact us at Centre of Balance for more recommendations on lifestyle changes that can improve your blood pressure conditions. 

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References 

https://www.healthline.com/health/high-blood-pressure-hypertension