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6 Ways to Naturally Reduce your Blood Pressure

6 Ways to Naturally Reduce your Blood Pressure

We all know that high blood pressure can be dangerous and a leading culprit in causing a huge range of diseases.

It is possible to lower with six simple steps.

1 – Lose Weight

Even losing a small amount of weight can dramatically improve your blood pressure.

As a general rule men should have a waist less than 40 inches and woman less than 35 inches. Struggling to lose weight? Try these small lifestyle changes:

  • Drink more water – often feeling hungry come from being dehydrated, drink more water to avoid overeating snacks.  Also stick to water or tea as squash, fresh juice, soft drinks and smoothies often have loads of sugar
  • Look out for added sugar –read the nutritional information to make sure you are okay
  • Eat more veggies - Instead of a big dish of rice or pasta, try a smaller portion size and load up with extra vegetables

 2 – Exercise

Regular physical activity, even moderate activity for 10 minutes at a time will help improve your blood pressure.

It does not have to be anything too drastic like signing up for a marathon, just going for a brisk walk at lunchtime or a short cycle will help. Make sure to start off carefully and build up the difficulty gradually so you avoid injury as much as possible and warm up properly before any rigorous exercise. 

3 – Diet

Sticking to a diet is always tricky but writing down what you eat and planning ahead helps cut out the extra snacks that we try to avoid.

Each day try to have the following:

  • 5 servings of vegetables 
  • 3 servings of lean protein like chicken, eggs, beans or fish
  • 2 servings of good such as avocado, nuts or fish
  • At least 1.5 letters of water a day

 Avoid:

  • Processed food and added sugar
  • Refined carbohydrates like bread and pasta
  • Juices, soft drinks and smoothies
  • Takeaways and chips
  • Oversized portions

  4 – Reduce Alcohol

In small amounts alcohol can actually help blood pressure but any more than one drink a day and the effects are usually lost. Try to avoid binge drinking and have a couple of days a week where you avoid having a drink altogether.

5 – Reduce Your Caffeine

Coffee tends to affects people differently; however in general it will raise your blood pressure and increase your adrenaline levels. This in turn will affect your sleep so try to avoid coffee after 4pm.

An easy way to reduce it gradually is to swap a high caffeinated drink like coffee to one with less stimulate in like tea or decaf. Often when you are feeling the need for a cup of coffee it is just dehydration so a glass of water will help just as much.

6 – Reduce Stress

It’s almost impossible to reduce all of your causes of stress however we can all be better at managing them.

Stress causes a temporary increase in blood pressure so try not to let it build up and deal with issues as they arise rather than letting them get the better of you. Regular exercise and taking the time to relax will help reduce stress levels.

 

For more information on how to reduce your blood pressure and the harm high blood pressure can do please contact your GP.

Published: February 28, 2017

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