How to Lower Your Blood Pressure: 3 Lifestyle Changes

How to Lower Your Blood Pressure: 3 Lifestyle Changes

High blood pressure, or hypertension, is dangerous because it can eventually lead to strokes, heart attacks, heart failure, and/or kidney disease. Hypertension occurs when your blood moves through your arteries at a higher pressure than it should. High blood pressure is currently classified as a systolic blood pressure greater than 130 and a diastolic over 80. 

In order to prevent high blood pressure, you will have to make serious life changes that may be difficult to uphold. These changes may vary depending on the type of life you lead, but will all greatly reduce your high blood pressure. It might be hard to stop doing certain things that affect your health when you enjoy doing them. Remember, though, these things could lead to your death. 

What Causes High Blood Pressure

There are a variety of causes for hypertension, some of which include your genetics. Your family history is very important when it comes to your blood pressure. If your relatives or parents had high blood pressure, you are at risk. You may also be at risk if you are older or overweight. Even your race can affect your likelihood of having high blood pressure. 

A diet high in cholesterol, fat, and/or salt can put you at risk for hypertension. Chronic conditions like kidney problems, hormone problems, diabetes, and high cholesterol will also have an effect on your blood pressure. Stress, physical inactivity, tobacco, alcohol, and some birth control medicines can raise your blood pressure. 

Symptoms of High Blood Pressure 

High blood pressure can cause headaches, nosebleeds, and shortness of breath. These symptoms are very common for a variety of issues, making it hard to know for sure if it is related to blood pressure. The best way to know if you have high blood pressure is to periodically get your blood pressure checked. 

Lower Blood Pressure by Losing Weight 

When losing weight, you will lower your systolic blood pressure by five to twenty points for every twenty pounds you lose. If you are overweight, losing as few as ten pounds can help lower your blood pressure. Your goal should be to get to a body mass index of 18.5 and 24.9. There are a variety of exercises that will help your blood pressure, it is just important that you moderate how much you can work out at once. Overworking yourself could put your health at risk. 

Lower Blood Pressure by Quitting Smoking

Quitting smoking is one of the more difficult tasks to undertake, but can have a great payoff. Quitting smoking will greatly reduce your blood pressure, as well as reduce your risks for a variety of smoking-related health problems. If you want to quit smoking, you should consult your doctor. Quitting smoking cold turkey could be bad for your health and increase your chances of complications. 

Lower Blood Pressure by Following DASH Diet

The DASH diet will greatly help reduce your blood pressure. With the DASH diet, you will eat many fruits and vegetables. You will also eat a moderate amount of whole grains, meats, fish, nuts, and beans. This diet is high in fiber and low in fat, making it perfect for reducing your blood pressure. If you need less sodium in your diet, there is a low sodium version of the DASH diet. 

Find Out More About Your Hypertension

Are you unsure if you have high blood pressure or have questions on how to lower it? Are you at high-risk for hypertension-related health issues? BASS Urgent Care is here to answer your questions and help. We understand how dangerous hypertension can be and want to help you discover if you are at risk. If you are experiencing any worrying symptoms, we have staff at the ready Monday through Friday.