National High Blood Pressure Month: 7 Ways to Lower Your Blood Pressure

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According to the Center of Disease Control and Prevention, 75 million Americans suffer from high blood pressure. That means 1 in 3 every 3 U.S. adults. Without properly reducing it, high blood pressure can lead to heart disease and strokes. May is National High Blood Pressure month and in order to bring awareness, we are sharing 7 ways you can reduce high blood pressure.

  1. Get checked

Did you know that 1 in 5 Americans don’t even know that they have high blood pressure? The first thing you should do is to get your blood pressure checked by your health care provider. Being aware of how high your blood pressure is the first step to preventing heart attacks, strokes, heart failure, and kidney disease.

  1. Lose weight

As your weight increases so does your blood pressure. If you find yourself overweight or obese take steps to lose some extra weight. Not only will this help lower your blood pressure but it will also keep you healthier and fit.

  1. Reduce your stress

Chronic stress can increase your blood pressure. In order to prevent that make some lifestyle changes. Do activities that give you joy and make you feel relaxed. Avoid stressful situations and cut off stressful relationships. Try meditating and don’t overwhelm yourself with too much tasks.

  1. Limit your alcohol use

Drinking more than the moderate amounts of alcohol have been shown to raise blood pressure by 1mm Hg for each 10 grams of alcohol consumed. The moderate amount of alcohol you should consume a day is one drink for women and two drinks for me.

 

  1. Exercise consistently

Regularly increasing your heart and breathing rates make your heart stronger and essentially helps keep your blood pressure at a normal rate. Consistent exercise can lower your blood pressure by 5 to 8 mm Hg if you already have high blood pressure. Try exercising for about 30-40 minutes a day.

  1. Maintain a healthy diet

A diet filled with good nutrients from fruit, vegetables, and whole grains can lower your blood pressure by 11 mm Hg if your blood pressure is already high. Be intentional about what you put into your body. Eat more potassium and reduce your sodium intake. Also try your best to eliminate processed foods out of your diet.

  1. Quit smoking

Each time you smoke it automatically causes a temporary increase in your blood pressure and heart rate. Tobacco can negatively affect your blood vessels which can eventually lead to high blood pressure. In general, smoking is not good for your body and eliminating it from your lifestyle will reduce your risk of heart disease and benefit your health.

In honor of National High Blood Pressure Month, make lifestyle changes and utilize these tips to keep you’re your blood pressure low and to keep yourself healthy. You may also like: 4 Ways to Develop Healthy Eating Habits and 5 Tips to Take Control of Your Anxiety.

At Nova Medical Centers we specialize in Occupational Health. From our outstanding services to our convenient electronic systems, we provide the best care for employees who need our help. We pride ourselves on helping others.  If you happen to get injured on the job or contract any illnesses, just stop by one of our clinics. We have over 48 facilities across Texas, Georgia, Tennessee, and Indiana and we are constantly striving to provide the best care for America’s workforce.  Feel free to contact Nova Medical Centers with any questions or comments that you may have.

Written by Elinah Odewale