Normal blood pressure for most adults should be a systolic pressure of less than 120 and a diastolic blood pressure of less than 80. If your systolic pressure is 130 or higher or your diastolic pressure is 80 or higher, this is considered high blood pressure. Having high blood pressure can certainly be worrisome, but there are options. Read on to learn three tips to successfully lower your blood pressure.
Increase Activity and Exercise
One of the easiest ways to get your blood pressure lowered quickly is by increasing your daily activity and exercise. This is because regular activity and exercise increase your heart and breathing rate. This increase enables your heart to get stronger and requires less effort for your heart to pump. As a result, less pressure is placed on your arteries and ultimately lowers your blood pressure.
Reduce Stress and Get Better Sleep
Stress is often a major factor that can lead to spikes in blood pressure. It’s important to learn how to reduce and manage stress for both your mental and physical well-being.
Besides eliminating your stressors, there are many ways to release or manage stress—so choose something you enjoy! Some common stress-relieving activities include going for a run, doing a puzzle, reading a book, meditating, or taking a warm bath.
You should also make it a priority to get regular, restful sleep each night, as blood pressure typically stays lower while you sleep. Restlessness, insomnia, and sleep deprivation can all increase your blood pressure.
Increase Your Potassium Intake
Potassium is an essential mineral that the body needs. More specifically, potassium is an excellent way to reduce your blood pressure while reducing salt in your body. There are plenty of foods that you can add to your diet to increase your potassium. Here is a list of foods to incorporate into your regular diet:
- Low-fat dairy foods like milk and yogurt
- Various fruits such as bananas, avocados, and oranges
- Vegetables such as sweet potatoes, potatoes, greens, and spinach
Be mindful of how much potassium you’re consuming if you have kidney disease. Too much potassium can be damaging to your kidney health. While high blood pressure can be alarming, it doesn’t have to be permanent. Start by changing your habits and incorporating the right nutrition to help reduce your blood pressure and get your health back on track.