Ladies, do you or anyone around you have high blood pressure? Actually, there are many ways you can do to lower your blood pressure, such as changing a healthier lifestyle and taking blood pressure-lowering drugs. But don’t worry Ladies, to help you with this, Fitie already summarizes 17 tips for lowering blood pressure.
- Focus on heart-healthy foods
Foods that are part of a heart-healthy diet include:
- Vegetables, such as spinach, broccoli, and carrots
- Fruits, such as apples, oranges, and bananas
- Fish, especially those rich in omega3 fatty acids
- Lean cuts of meat
- Skinless chicken or turkey
- Eggs (but avoid consuming too much egg yolk)
- Fat-free or low-fat dairy products, such as cheese and yogurt
- Whole grains, such as brown rice and whole wheat bread
- Nuts
- Limit saturated fat and trans fat
Try to avoid eating foods that are high in saturated fat or trans fat, including fast food and frozen foods. Instead, increase the consumption of monounsaturated and polyunsaturated fats that can be found in avocados, olive or canola oil, and nuts.
- Reduce sodium in your diet
Sodium can increase blood pressure, so limit your intake to a maximum of 1,500 milligrams per day. You can start by avoiding adding salt to your cooking.
- Consumption of potassium sources
Potassium can counter the effect of sodium on blood pressure. Try to increase the consumption of foods rich in potassium, such as bananas, spinach, and tomatoes.
- Cut down on caffeine
Caffeine is a stimulant that can increase blood pressure, so you need to limit its consumption, especially before activities that can increase blood pressure such as exercise.
- Reduce alcohol
Drinking excess alcohol can raise blood pressure, so limit yourself to two drinks per day for men and one drink per day for women.
- Reduce sugar consumption
Foods with added sugar can add calories to your diet, so avoid foods and drinks that contain added sugar or sweeteners, such as soft drinks, cakes, and candy.
- Switch to dark chocolate
A 2010 study showed that dark chocolate may slightly reduce blood pressure. So, when you consume chocolate, choose dark chocolate with at least 70 percent cocoa.
- Try the DASH (Dietary Approaches to Stop Hypertension) diet
According to the National Institutes of Health, following the DASH diet can help lower blood pressure and cholesterol and improve heart health.
- Be sure to check food labels
To avoid unknowingly eating foods with too many calories, sodium, or fat, you need to read food labels carefully, especially things like calories per serving, sodium, and fat content.
- Lose weight
Losing weight can be very helpful in lowering blood pressure. It is estimated that a decrease of 1 kg can lower blood pressure by about 1 mmHg.
- Watch your waistline
The larger the waistline circumference, the bigger the risk of heart disease. In general, to reduce the risk of heart disease, women should keep their waists under 35 inches while men 40 inches.
- Stay Active
Aerobic activity and exercise can not only help you lose weight, but they can also help lower your blood pressure. Try to do 30 minutes of aerobic exercise most days of the week, for example:
- Walk
- Running or jogging
- Swimming
- Bicycle
- Reduce stress
Stress can increase your blood pressure, so try to avoid things that trigger stress. Practicing activities such as meditation or deep breathing can also help reduce stress.
- Quit smoking
Nicotine in cigarettes is a stimulant that can increase blood pressure. In addition, nicotine can also cause injury to the walls of blood vessels. Thus, quitting smoking is not only beneficial for overall health but can also help lower blood pressure.
- Monitor blood pressure at home
Monitoring your blood pressure at home not only helps to know that your treatment is working, but can also alert you if hypertension is worsening.
- Take medicine according to the doctor's advice
Your doctor may prescribe medications to help lower blood pressure, such as thiazide diuretics or angiotensin-converting enzyme inhibitors. Take the drug according to the advice and prescription from the doctor.
There are many ways to lower blood pressure, including lifestyle changes and medications. It is also important to consult a doctor to get the right treatment plan. You can also consult a doctor at Fitie!
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Source :
Seladi-Schulman, J. & Fisher, J. K. (2019). 20 Ways to Lower Diastolic Blood Pressure. https://www.healthline.com/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure