There is no easy way to lower your blood pressure. When you are facing high blood pressure, you have to make the appropriate lifestyle changes to lower it. Remember that you are the key element in improving your blood pressure. If you are not willing to help yourself, then no one can. Even if the first few days don't show improvement, don’t be discouraged. It takes years to be affected by this condition, and it will take even more time to control it. Here are a few tips to help you lower your blood pressure.
Eat Fruits and Vegetables
Fresh, seasonal produce is the best way to get more vitamins into your body and help lower your blood pressure. Starchy vegetables like potatoes are also commonly recommended for people with high blood pressure. Just make sure that the potatoes are prepared in a healthy way, such as boiling or using in a stir-fry. This way they can keep all healthy things have to offer. If you deep-fry them, you can forget about all the nutritional benefits they have to offer. So, make sure to gradually incorporate fresh produce into your diet, but in moderation. Speak with your doctor or consult with a nutritionist to learn what specifically you should eat and avoid.
Avoid Excess Salt
Salt is, of course, a key ingredient in most foods. But, when you are faced with high blood pressure, salt is not recommended. This is yet another reason why you should eat fresh food--pre-packaged food is often loaded with sodium, sometimes almost half of your daily allotment. If you cook everything from scratch, you control the salt. You know exactly how much is going in your food. Speak with your doctor about what types of salt you should be cooking with, and which types to avoid.
Herbal tea can improve your health and lower your blood pressure. You don’t have to take drastic measures, but two or three cups a day won’t hurt. Don’t expect to see the results in just a few days. Statistically, you will need five to six weeks to see any kind of effect your blood pressure, alongside healthy diet and exercise. Tea like hibiscus affects your nervous system and with that, you will feel less stress than usual. A stress-free life is a key factor in lowering your blood pressure.
Don't Drink Too Much Coffee
Caffeine is fine for people with low blood pressure. But those with high blood pressure should avoid caffeinated coffee. We know that drinking a coffee is a habit, but you can work to gradually wean yourself off of caffeine. Switch to half-caf, and keep up until you feel okay drinking decaf. Make sure you're taking the appropriate vitamin supplements (if any) since vitamin deficiency can cause weakness and fatigue, leading you to grab a cup of coffee.
Avoid Working More Than 40 Hours a Week
As we mentioned, stress is a huge factor when it comes to blood pressure. Don’t overwork yourself. And, if you work an overnight job and have just been diagnosed with high blood pressure, speak with your managers and doctors about a shift change. No matter how much we try to get our bodies to "adjust" to working at night, they never truly do. Don’t try to earn an extra few bucks by staying a couple of hours longer. It is not worth compromising your health.
Try to go somewhere for a weekend where you can enjoy yourself and relax, whether alone, with your partner, or a friend. Read a book. Take a walk in the park. These things can truly have an impact on not just your mind, but your body too.