How to lower your blood pressure

Elevated blood pressure is a prevalent condition influenced by various factors like age, weight, and existing medical conditions. While it might not manifest immediate serious symptoms, it escalates the risk of future heart attacks or strokes.

Therefore, it becomes imperative to work towards maintaining a healthy blood pressure range (between 90/60 and 140/90). Numerous effective strategies can be employed to lower blood pressure:

Exercise more

Your blood pressure is an indicator of how hard your heart has to work to pump blood around your body. The harder it has to work, the higher risk you are of putting it in harm’s way (like with a heart attack). So one good way of ensuring it doesn’t have to work as hard is to make it stronger.

Regular exercise can make your heart stronger, meaning that it can pump blood around your body more easily. You should be aiming for around half an hour a day of moderate activity. So you don’t need to start running marathons, but taking the stairs, walking to the shops or getting your energy up while you do the chores are all good ways to strengthen your heart.

Eat less sodium

Foods high in sodium (salt) typically increase your blood pressure, as this adds extra fluid and extra strain on the delicate blood vessels leading to the kidneys. So in order to reduce your blood pressure, you can start by reducing your salt intake.

There may be more salt hidden in processed foods and sauces than you realise, so take extra care reading the labels, make your own things where you can and consider opting for low sodium versions of some of your salty favourites.

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Stop smoking

Quitting smoking yields extensive health benefits beyond just improving blood pressure. Not only can it lower blood pressure and heart rate, but it also reduces the risk of specific cancers, decreases the likelihood of gum disease, enhances your sense of smell and taste, and even saves you money!

Explore our diverse selection of effective smoking cessation aids, ranging from prescription medications to nicotine replacement therapy products.

Lose weight

Carrying excess weight can markedly elevate your blood pressure, and shedding just a few pounds can initiate a reduction. Additionally, weight loss can diminish the risk of other health issues associated with excess weight, fostering an overall improvement in wellbeing.

In cases where diet and exercise alone have not yielded weight loss results, and your BMI is 28 or higher, Orlistat might be recommended. Orlistat is a weight loss medication that inhibits your body from absorbing 30% of the fats you consume, potentially assisting in losing 10-20% of your body weight.

Get a good night’s sleep

During sleep, blood pressure typically decreases as the body rests. However, if you experience difficulty achieving a restful night’s sleep, it can adversely affect your blood pressure.

Achieving quality sleep is often easier said than done. If you find yourself grappling with insomnia, sleeping tablets may offer a beneficial solution.

lower high blood pressure

Reduce stress

Stress not only negatively impacts your mental health but can also have adverse effects on your physical well-being, leading to an increase in blood pressure.

Identify the sources of stress in your life, consider incorporating practices like meditation or yoga, and explore activities that promote relaxation.

Drink less alcohol

Alcohol is fine in moderation but it can increase the blood pressure of even healthy people so it’s important you’re aware of how much you’re drinking and the possible effects of it.

Consider cutting down on alcohol if you drink fairly often, or alternate alcoholic and non-alcoholic drinks as an easy way to reduce your consumption.

Take prescription medication

If a medical professional has diagnosed you with high blood pressure, they might have prescribed medication to manage your condition. Various medications are available to treat high blood pressure, and you can purchase them from MedsBase.