When you get your blood pressure reading at a doctor's office, you will notice two numbers listed, such as 120/80. The higher number is your systolic blood pressure. When this number is consistently high, it is a condition known as hypertension. Hypertension can be very serious and can even lead to death. Fortunately, there are plenty of steps you can take to lower your blood pressure. All of these are easy and can lead to you improving your health in several ways.
Instructions
1. Lower your daily sodium intake. When you have too much sodium, your heart works harder which causes your blood pressure to increase. Avoid putting salt on food when eating, and buy low-sodium products, such as soups and "no salt added" snacks.
2. Substitute fresh fruits and vegetables for junk food snacks. Sweets and processed snacks like cookies and potato chips can cause you to gain weight, which will increase your blood pressure.
3. Get plenty of cardiovascular exercise on a daily basis. You should complete at least 30 consecutive minutes of exercise each day when attempting to lower your blood pressure. This can be as simple as taking a brisk walk every night with your spouse or significant other. Cardiovascular exercises strengthen your heart muscle. A stronger heart doesn't have to work as hard, thus dropping your systolic blood pressure. Cardiovascular exercise will also help you drop some excess weight, again leading to a lower blood pressure reading.
4. Stop smoking, and limit your alcohol consumption. Nicotine and alcohol have adverse effects on your heart, leading to an increased systolic blood pressure. Alcoholic beverages, especially beer, can lead to an increase in weight. This will cause your blood pressure to rise.
5. Take steps to limit and handle stress. There is no way that anybody can completely eliminate stress from his or her daily life. How you deal with stress, though, may cause an increase in blood pressure. Consider meditating or taking some time for quiet reflection when you are feeling especially stressed out. Yoga exercises can be an excellent way to reduce the effects of stress on your body.
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