7 Helpful and Natural Ways to Lower Blood Pressure

7 Helpful and Natural Ways to Lower Blood Pressure

High blood pressure is something that’s synonymous with the African American community. More than 40 percent of non-Hispanic African-American men and women have high blood pressure according to the Heart Association. For African-Americans, high blood pressure also develops earlier in life and is usually more severe. Theories include higher rates of obesity and diabetes among African-Americans. Researchers have also found that there may be a gene that makes African-Americans much more salt sensitive. In people who have this gene, as little as one extra gram (half a teaspoon) of salt could raise blood pressure as much as 5 mm Hg. Either way, we have to end this cycle which leads a lot of us to an early grave. Below are 7 Helpful and Natural Ways to Lower Blood Pressure.

 

Exercising

Some people might see exercise and immediately thinking running or going to the gym. You may like to dance, do yoga, hiking or maybe doing some yard work. Whatever gets your heart beating faster and you do it for at least 30 minutes a day, you’re fine.

 

Increase Strength

Once again, this doesn’t have to involve purchasing that gym membership. This can be done at home with your own weights, weight machine, exercise bands or doing some crunches. Your goal is to lose body fat, gain muscle mass and increase your metabolic rate in the process. If you can lose at least 10 pounds, it’ll go a long way in lowering your blood pressure.

 

Increase Cardio

With the weather being much warmer now with it being summer, you can have fun with this one. Swimming is a great way to lower your blood pressure. Any kind of aerobic exercise is great, but who doesn’t like to go for a little swim? Go swimming for about 30 minutes or work your way up to swimming that long will be great.

 

Actually Start Exercising

The biggest part of exercising is actually getting up and doing it. For me, I’m someone that has to start slow because those old injuries might return. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

 

Try Mini Workouts

If you have a busy and demanding schedule like me, try some mini workouts. If you just don’t have 30 minutes in the day to set aside, try breaking them up. For some, doing three separate 10-minute workouts is just as good. We all can spare 10 minutes a day to better your health.

 

Set Up Home Gym for Your Likening

When people thinking about home gym, they try to emulate the equipment they see in a public gym. You don’t’ have to have the weight benches or even a treadmill. You could invest in a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you’re not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

 

Change Your Diet

This one was the hardest thing for me to do. Sodas, candy and food high in cholesterol were something that was part of my routine eating. I’ve started to eliminate my calories and up my fiber and protein. The sods have been totally eliminated and it has been replaced with water. Fruits are a key part of my diet also and now I’m always eating apples, bananas, grapes and watermelon. You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It’s rich in fruits, vegetables, and low-fat dairy products. It’s also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points.

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