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Healthy Lifestyles to Lower Blood Pressure

Healthy lifestyles and natural remedies can help you lower blood pressure naturally. The ‘alternative treatments’ outlined in this article will enable you to eradicate risk factors for hypertension and could lead to your doctor reducing the dosage of your medication. This lifestyle includes habits that could be followed by anyone wanting to live a healthier life, it is not just for those who have a medical condition | Forest Medical Calibration Services

Keep Track of Your Blood Pressure Levels at Home

A home monitoring device can help you keep a regular check, and alert you to any significant fluctuations in your blood pressure levels. There is a wide range of monitors available, both online and in stores. Getting a blood pressure tracking device doesn’t mean skipping regular doctor’s visits. If your blood pressure remains unusually high you should contact your doctor immediately.

Watch Your Weight

Studies have shown that weight loss can lower the risk of high blood pressure by 28-40%. In addition, weight loss also lowers the risk of other illnesses, such as type 2 diabetes, high cholesterol, and heart disease. If you are overweight, losing 5– 10% of your body weight can significantly reduce your high blood pressure.

An excellent way to determine if you are overweight is by checking your body mass index (BMI) which measures your weight against your height. A BMI between 25 and 30 is considered overweight; 30 or more is obese. You can track your BMI using an online BMI calculator.

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For those with high blood pressure, a BMI of 25 or less is ideal. The simplest way to lose weight is by eating fewer calories and increasing energy expenditure. Eating healthy foods and exercising are two proven ways to lose weight, and keep it off.

Eat a Heart-Healthy Diet

When you have high blood pressure, heart-health becomes very important. You will need to eat a balanced diet which focuses on fruit, vegetables, whole grains, and other kinds of food that are low in cholesterol, fat, and salt.

Supermarkets often have healthy sections where you can buy mayonnaise without fat, chips and nuts with less cholesterol, and sweet foods with no sugar added. These are good for your health, and still taste delicious.

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Keep that body moving!

Regular physical exercise lowers high blood pressure, keeps your heart strong, and helps you lose weight. The type and intensity of exercise you can do depend on the condition of your health. Before you embark on a workout plan, consult your doctor first.

Getting aerobic exercise and elevating heart levels at least three times per week for 20 minutes at a time is a great way to improve your heart health and physical condition. Whether you walk, hike, bike, run, jog, or take aerobic classes, you will enjoy the benefits of better health. You can also include strength training in your daily routine, but take care not to strain yourself in the process.

To keep exercise interesting, there are other workouts you can do. Yoga is a terrific way to relieve stress, and dancing is a fun way to burn off calories.

Herbal Medicines and Vitamin Supplements

Herbal medicines have been used to treat illness for a very long time. Some herbs have been studied and reported to have anti-hypertensive properties.

Garlic has been studied extensively for its various health benefits. Allicin, the sulphur-containing compound in garlic, is known to lower blood pressure and protect the heart. Studies have shown that patients who were given garlic tablets for a period of two months had decreased blood pressure levels.

Celery is a popular treatment for high blood pressure in China. Celery juice is mixed with honey and eight fluid ounces of the mixture is taken three times a day for one week. Compounds in celery relax muscle cells in arterial walls, thus lowering blood pressure.

Hawthorn Berry offers heart-healthy benefits, including the prevention of clots, reduced blood pressure, and improved blood circulation. It can also be taken as a tea.

Cat’s Claw – is used to treat both hypertension and neurological problems! It reduces blood pressure by working on the calcium channels in muscle cells. It can be taken in supplement form and is available in most health stores.

Motherwort – is a herb belonging to the mint family. It contains a compound called Leonurine which promotes the relaxation of arterial walls. It also contains antioxidants which reduce blood pressure. Motherwort is also widely available in health stores as a supplement.

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Vitamin and Mineral Supplements

You shouldn’t need to take vitamin supplements if you’re already eating a well-balanced diet. However, if you find that you aren’t getting enough vitamins and minerals in your diet, here’s a list of supplements that can help maintain normal blood pressure.

Vitamin D – If you’re deficient in vitamin D, you will be more prone to hypertension. Studies have shown that vitamin D supplements can lower the risk of high blood pressure. Unlike other nutrients, vitamin D is produced by our bodies when we are exposed to sunlight. If you are getting at least 20 minutes of sun exposure a day and eating a balanced diet, you probably don’t need vitamin D supplements.

Vitamin C – Vitamin C has been shown to relax blood vessels and lower blood pressure. Natural sources of vitamin C include yellow bell pepper, guava, oranges, and Brussels sprouts, to name just a few.

Vitamin E – Vitamin E has been proven to lower blood pressure in those with mild high blood pressure and reduce the risk of heart disease. You can find this antioxidant in foods such as pumpkin, tofu, spinach, sunflower seeds, avocado, and broccoli.

Magnesium – This mineral is closely linked to blood pressure. The recommended dosage of magnesium per day is 320 mg for adult women and 420 mg for adult men. Magnesium can be found in spinach, kale, soybeans, nuts and seeds, and salmon.

Coenzyme Q10 – Some people with hypertension are deficient in CoQ10 which is also known as “Ubiquinone”. Studies have shown that a daily dose of 45 to 60 mg CoQ10 can lower blood pressure by up to 25 mmHg. CoQ10 is an essential molecule produced by our bodies which our cells use to produce energy. Natural sources of CoQ10 include salmon, tuna, beef, chicken, peanuts, and broccoli.

Potassium – This mineral works by reducing the amount of fluids in the body and countering the effects of sodium on blood pressure. Potassium can be found in green vegetables such as spinach and kale, bananas, orange juice, white beans, sweet potatoes, and more.

Herbal medicines and dietary supplements are alternative treatments to battling high blood pressure. Before taking herbs and supplements with your prescribed medications, consult your doctor to make sure the combined effects are not excessive.

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Forest Medical Calibration Services

As we specialise in medical calibration services, we can provide all the help you need to keep your home blood pressure monitor in good condition and working at its very best, ensuring that you can continue to receive accurate results and stay well informed about your health. Whether your monitor requires a repair or you simply wish to make sure it is in full working order and giving you accurate readings, we can provide the help you need.

Our service is fast and convenient for you, so you are not left without your vital medical equipment for long periods of time. We aim to complete the calibration and checking of your equipment within 24 hours, and if required, we can repair it free of charge. If you have any concerns about your home testing equipment, send it to us and let us help you keep an eye on your heart health with our medical equipment testing services.

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