If you’ve got high blood pressure or are concerned about it getting high, take a bit of comfort in knowing that blood pressure is not permanent. High blood pressure today can be low in the future if you’re willing to put in some work.
The three essential parts to managing or reducing high blood pressure are not particularly complex. However, they can be challenging.
Exercise, a better diet, and good sleep are the things you can do almost immediately that will start to lower blood pressure.
More exercise is one of the main things you need. It’s a completely relative term, but it is true. If you are able-bodied and spending too much time sitting or lying down, create a movement schedule.
Focus on moving for at least five minutes out of every hour during the day in addition to 30 minutes of dedicated exercise time. If you’re unable to go for a 30-minute walk, or dance for half an hour, split it into manageable chunks throughout the day.
Eating better will do wonders. Toss your processed food and you will have taken a big step toward lower blood pressure. Refined and processed food—which is usually packaged or comes from a drive-through window—is some of the worst stuff for blood pressure. It’s packed with salt, sugar, and fats that make arteries slim and stiff.
Replace those foods with heart-healthy options such as fruit, vegetables, whole grains, nuts and seeds, beans, lean protein, and fatty fish.
Several diet styles can help you reduce blood pressure without restricting calories or entire food groups. The Mediterranean and DASH diets are great places to start.
Lastly, you’ll want to take a look at sleep patterns. Poor quality sleep, generally lasting less than six hours per night, is associated with higher blood pressure.
Taking some time to assess your sleeping conditions and pre-sleep routine can help you get on a better path. If that makes no difference, consider booking an appointment at a sleep clinic.
These three factors are not substitutes for prescribed blood pressure treatments. However, they are all proven to reduce blood pressure. Including them in your life may lead to lower blood pressure and no longer needing medicine.
