If you’re not feeling well and your blood pressure (BP) is on the rise, you must find ways to lower your blood pressure at home as soon as possible. Otherwise, you could end up with super serious complications down the road. But why should you care? The truth is that high blood pressure—also known as hypertension—is the third leading cause of death in Americans. Once it sets in, it’s hard to reverse. As such, lowering your BP at home as early as possible is an essential part of keeping yours from creeping higher than it already tends to go. Luckily, there are so many simple things that you can do without leaving your home to help bring down your blood pressure faster. In this article, we outline five easy ways to lower your blood pressure at home
Change up your diet
If you’re trying to lower your blood pressure, you might as well work on lowering as many other risk factors for high blood pressure as possible. So, don’t just focus on lowering your blood pressure with diet alone; instead, you should also limit your sodium intake and add more potassium-rich foods to your diet. Research has shown that low sodium intake can lower blood pressure significantly, while a high potassium intake can help prevent the condition altogether. Additionally, eating a balanced diet high in fiber, protein and fat-rich foods can help keep you feeling fuller for longer which can help to decrease your appetite.
Exercise regularly
Your blood pressure is affected by many factors, one of which is your overall fitness level. So, why not make increasing your fitness level a priority? Regular exercise, including strength training and cardio, can help to reduce blood pressure by relaxing your body and lowering your stress levels. It can also help to reduce your risk of cancers, diabetes and strokes by keeping your body healthy and lean. Additionally, exercise can improve your digestion and help to regulate your weight—factors that can influence your blood pressure.
Stop smoking
We know this might sound crazy, but smoking can seriously increase your blood pressure. This is because it increases your risk of developing atherosclerosis—a condition caused by the build-up of plaque in your arteries. If you’re a smoker, you should stop as soon as possible. If you’re planning on quitting, we highly recommend that you make it a priority.
Take a break from alcohol
If you’re drinking alcohol occasionally, you should probably stop. Though it might seem harmless to have a drink or two after a long day, alcohol is a major contributor to high blood pressure. It spikes your blood pressure and can lead to long-term health issues such as heart failure and strokes. If you do crave a drink from time to time, try to keep it to a minimum or you should try to cut it out completely.
Purchase a blood pressure monitor
If you’re serious about lowering your blood pressure, you should buy a blood pressure monitor and start tracking it. Tracking your blood pressure can help you identify areas for improvement and can also act as a form of motivation to keep you going. Depending on the model you choose, a blood pressure monitor can help you identify areas for improvement and also act as a form of motivation to keep you motivated.
Bottom line
High blood pressure can be dangerous and can lead to serious health issues such as heart disease, kidney disease and strokes. Fortunately, there are several ways that you can lower your blood pressure at home. To lower your blood pressure, you need to first identify what factors are contributing to your high blood pressure. Once you know what causes your hypertension, you can work on changing that. If you’d like to lower your blood pressure at home, there are several things that you can do. Changing your diet, exercising regularly, stopping smoking, taking a break from alcohol, purchasing a blood pressure monitor, and lowering your blood pressure at home are all easy ways to lower your blood pressure.