Lifestyle Changes to Lower Your Blood Pressure Naturally
High blood pressure (HBP), sometimes called hypertension, increases your risk for heart disease, stroke, and heart attack. While there is not one main cause, a number of different risk factors have been identified, including family history, diet, activity level, weight, and age.
What’s more, according to the American Heart Association, there are no reliable outward signs or symptoms of hypertension. Whether you’ve been diagnosed with HBP or have one or more of the risk factors, there are several steps you can take to lower those numbers and possibly avoid taking prescription medication.
Watch What You Eat
Sure, it sounds easy enough. We all know which foods are good for us and which ones are not, but that doesn’t make it any easier to stick to a healthy diet consistently. The DASH Diet (Dietary Approaches to Stop Hypertension) was created as a guide for those looking to lower their blood pressure number naturally through food instead of drugs. It encourages plenty of whole grains, fruits, vegetables, along with lean meats and servings of low fat dairy products. Eating this way keeps your sodium intake levels down, which can improve your blood pressure.
Watch What You DON’T Do
Almost any kind of activity - even walking for several minutes - can help. The key is to do it more than once or twice a week. Even if you’re not ready for a marathon quite yet, start out with walking for 10 minutes a day a few times a week and go from there. Before you know it you’ll be zipping around the neighborhood or local gym 5 days a week!
Watch What You Weigh
Believe it or not, this is the easy part. After all, if you’re watching your diet and getting exercise, the weight will come off without much thought. Your clothes will start feeling loose and those blood pressure numbers will drop just like the numbers on your bathroom scale.
Stop into your nearest AppleCare clinic to get your blood pressure checked and speak with a physician about what you should be doing to treat or, better yet, prevent hypertension.