Reduce Your High Blood Pressure Today

Roughly 70 million people—approximately 1 in 3 U.S. adults—have high blood pressure, yet, “Only about half (52%) of these people have their high blood pressure under control,” according to the latest research from the Centers for Disease Control & Prevention.

Since hypertension, or high blood pressure, is so common, yet, not everyone has it under control, I thought I’d share with you some healthy ways to reduce your blood pressure today.

When most of us think of high blood pressure, we usually associate it with things like high stress levels or an unhealthy diet, but the causes actually go much further than that.

WebMD tells us that high blood pressure could be caused by:

• Smoking

• Bei​ng overweight

• Lack of exercise

• Excess salt in our food

• Too much alcohol

• Stress

• Old age

• Genetics

• Family history

• Chronic kidney disease

• Thyroid or adrenal disorders

• Sleep apnea

You can see that some of those items are well within our control, while others are just unfortunate circumstances—think: genetics and a family history.

The good thing is that it’s not all bad news when it comes to hypertension.

Using some of these natural methods, you can actually reduce your high blood pressure, and, in some cases, you may even be able to eliminate it.

Here are 5 Natural Ways to Reduce Your High Blood Pressure:

1. Exercise Regularly & Watch What You Eat

This one is not just limited to those battling high blood pressure, rather, we all need to eat healthy and exercise regularly. But for someone with hypertension, this is especially important.

Now, I’m not saying that you have to sign up for Crossfit. A simple 30 minute walk every other day will help manage your stress levels and keep your blood pressure in a healthy range. According to the Mayo Clinic, “Being more active can lower your systolic blood pressure by an average of 4 to 9 millimeters of mercury (mm Hg).”

And watching what you eat doesn’t mean you’re limited to bland tasting foods or salad all the time. Instead, make your first goal to eat out less and to cook more at home.

You’d be surprised just how much salt is hiding in your favorite take out or frozen foods. If you’ve ever finished a meal and noticed that you’re all of a sudden parched and super thirsty, there’s a good chance the salt levels are much higher than they should be.

By cooking at home, you can control your portions, salt intake, and how your food is prepared.

2. Quit Smoking

You may not find this to be as easy as the first one, but it should still be a top priority. If you’re still smoking, you’ve got to get help and quit as soon as possible.

With each cigarette you light, you’re putting your health (and your family) at risk.

Consider your loved ones during those times when quitting seems virtually impossible.

It’s not worth jeopardizing your health.

3. Manage Your Stress Levels

In order to manage your stress levels, you’ll need to identify what is causing your stress. Is it something particular at work or is something in your home stressing you out?

Maybe you’re not getting along with someone at work or your boss has given you a heavy workload. These items will need to be addressed since your health is at risk.

And if you need help identifying where your stress is coming from, then it may be time to seek professional help.​

The good news is that exercising is also one of the best ways to reduce your stress levels naturally.

Join a local yoga class or take an evening walk with a loved one to clear your mind. Sometimes, a simple break like this can be all that you need to think clearly about what’s really bothering you.

 

 

The sooner you can manage your stress levels, the better.

4. Limit Your Alcohol & Caffeine Intake

When it comes to stress, many people turn to a glass of wine after work to ease their troubles, but, it’s actually doing more harm than good.

As a depressant, alcohol is not going to make your stress magically disappear, instead, it will only cause you to stress out even more.

So instead of joining your coworkers for happy hour, invite them for a nice walk after work so everyone can clear their minds in a productive way.

The same goes for caffeine: limit your intake as much as possible.

Even just a small coffee here and there can actually raise your blood pressure, so it’s best to avoid it altogether. If you still need a caffeine fix, reach for teas instead. Their caffeine levels are usually lower than a cup of joe and you’ll have the added benefit of antioxidants with each sip.

5. Visit Your Chiropractor

In combination with the first four tips, it’s also a good idea to check your spine’s alignment by visiting your chiropractor.

A study published in the Journal of Human Hypertension proved that “after a one-time specialized chiropractic adjustment, blood pressure decreased significantly. The decrease was equal to taking two blood-pressure drugs at once.”

An adjustment may not have been your first thought when dealing with hypertension, but it could be a safe way to reduce or eliminate your blood pressure medication needs.

Now, not everyone will see this dramatic decrease after just one visit, but, as long as you stick to consistent visits, you should see an improvement in your blood pressure levels.

So if you or a loved one has recently been diagnosed with high blood pressure, or you’re interested in reducing the amount of medication you take for your hypertension, schedule a consultation today.

By incorporating these tips, and getting adjusted regularly, you could be on the path to eliminating your high blood pressure starting today!

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