High blood pressure is a notorious condition that may trigger cardiovascular complications such as stroke. Sadly, the disease is almost quiet with minimal symptoms hence making it a high-risk illness. The best solution to keeping away high blood pressure is by being proactive with one’s health.
People can do this by adopting a lifestyle that works towards lowering their blood pressure and is free from the use of medications. Below are some holistic ways to lower blood pressure:
Embrace Routine Exercise
Regular workout sessions can be pretty effective in maintaining healthy blood pressure levels. When someone exercises, they strengthen their heart, increasing its ability to circulate blood.
The key to lowering blood pressure through exercise is to perform any fitness routine regularly. Simple activities such as morning walks or runs can be great for improving cardiovascular health.
Consume Fewer Amounts of Sugar and Refined Carbs
While eating too much salt is one of the common causes of high blood pressure, sugar increases blood pressure in more significant amounts. Moreover, sugary foods and refined carbohydrates can add to a person’s weight, increasing their risk of heart-related conditions. Substituting the intake of sugar and carbohydrates for proteins and healthy fats can lower one’s weight and blood pressure.
Increase Intake of Potassium
Potassium kills two birds with one stone in regards to lowering blood pressure. Upon consumption of potassium, the body maintains an average heart rate, consequently keeping the blood pressure low. In addition, potassium also eases the effects of salt and sodium levels that can increase blood pressure.
Potassium however healthy should so be consumed with care as high levels can cause kidney problems. Some food sources rich in potassium include:
- Fruits like avocados and bananas
- Low-fat dairy products
- Potatoes and leafy vegetables
- Beans
- Nuts
Cut on Alcohol Intake
Drinking alcohol is one unhealthy indulgence to partake in, and one of the major reasons is its effect on blood pressure. Alcohol will increase blood pressure if one consumes more than the average amount of one to two drinks. Furthermore, alcohol contains sugar content that over time increase weight and raise blood pressure.
By watching one’s diet and getting involved in exercises, one stands a better chance of lowering their blood pressure and keeping a healthy heart. Try the above holistic methods and stay proactive and preventive in the fight against high blood pressure.