High blood pressure, medically known as hypertension, is one of the leading causes of death in the US. According to the Centers for Disease Control and Prevention (CDC), one in three American adults has high blood pressure. If left untreated, it could lead to a stroke.
Blood pressure is measured in milliliters of mercury (mm Hg) and is labeled by getting the systolic and diastolic blood pressures. The systolic is the pressure in the blood vessels when the heart beats, while the diastolic is the pressure of blood vessels between beats when the heart is at rest. Systolic is the one on top, and diastolic is the bottom number.
Ways to Lower Blood Pressure
Increase activity and exercise
A study done in 2013 showed that the blood pressure of subjects decreased by an average of 3.9 percent systolic and 4.5 percent diastolic when they performed aerobic exercises. People who exercise regularly make their heart stronger so it needs little effort to pump oxygen to the body, thereby decreasing the pressure on the arteries which subsequently lowers blood pressure.
Decrease Sugar and Carbohydrate Intake
Apart from losing weight, decreasing sugar, and carbohydrate intake could help lower blood pressure. A study was done in 2010 which compared low-carb diet and low-fat diet with diet drug. The researchers found that both diets triggered weight loss but the low-carb diet was more effective in decreasing blood pressure.
The group who practiced a low-carb diet got 4.5 mm Hg diastolic and 5.9 mm Hg systolic decrease in their blood pressure and only 0.4 mm Hg diastolic and 1.5 mm Hg systolic for those who followed a low-fat diet with drugs.
Limit Processed Food
Most of the excess salt that you eat either come from restaurants or processed food. Chips, pizza, canned soup, deli meats, and other processed snacks have high salt content. "Low-fat" foods usually contain a high amount of salt and sugar to make up for the lost taste.
When buying canned or pre-packed goods, make sure to read the label so that you are aware of the nutrition facts of the food that you are buying. If it indicates sodium content of 5 percent or less, then it is considered low, 20 percent is considered high, according to the US Food and Drug Administration (FDA).
Quit Smoking
Apart from increasing your heart rate, smoking also causes an immediate increase in your blood pressure. Chemicals in tobacco damages the blood vessel wall, cause inflammation, and narrow your arteries thereby increasing your blood pressure. This does not apply only to firsthand smokers but even secondhand smokers also receive the same effect.
Reduce Stress
Stress can cause a repeated increase in blood pressure which is not good because it could lead to hypertension. There are so many things that cause stress in our lives. Work, family, politics, and even the global health pandemic that we are experiencing right now.
So how can you relieve stress? You can take a walk, practice deep breathing, watch your favorite series or movie, read a book, do your favorite hobby, or listen to your favorite songs.
Eat Garlic
Fresh garlic can help lower blood pressure. In one study, the researchers found that approximately two cloves of garlic per meal are enough to maintain balanced blood pressure.
Cut Back on Caffeine
Although the effect is temporary, caffeine could increase blood pressure, and the reaction usually lasts for 45 to 60 minutes but it varies from person to person.
