5 Simple Steps to a
Healthier Blood Pressure

Hypertension, or high pressure, is the leading cause of heart disease worldwide as per the British Journal of Medicine. If your BP averages 130/80 you may have stage 1 hypertension and are in a higher risk category for cardiovascular illnesses.

If you are in this, taking steps to reducing your blood pressure can protect you from conditions such as heart attacks and strokes, kidney disease, and even eye disease. The good news is that it doesn’t take a huge lifestyle changes to better your blood pressure: Small steps = big changes. Here are 5 easy steps that can help you get to and maintain a healthier blood pressure range.

  1. Lose a little weight:
    This is considered, by far the most effective way of bringing down high blood pressure. And it doesn’t require major weight loss to make that difference. Losing as little as 10 pounds can bring your blood pressure down. Visit our weight management section here (Insert Link) for some tips and tools to help you slim down.
  2. Cut Down on Sodium:
    Try to cut back on high sodium/salty foods by reading labels carefully. You may be surprised at some of the food items you find with lurking levels of sodium. Be particularly aware of what the American Heart Association labels the “salty six,”: Foods that have remarkably high levels of your sodium Recommended Daily Allowance (RDA):

    • Breads and readymade items containing aata/flour
    • Frozen chicken
    • Cold cuts and cured meats
    • Pizza
    • Packaged soup
    • Ready-made sandwiches
  3. Make Monitoring Mandatory
    Your awareness of your blood pressure is critically important to help lower and maintain it at a healthy range. At senior we offer a wide range of manual and digital blood pressure measurement instruments, including those by A&D, which can be found here (Insert Link) Monitoring your blood pressure at home on a regular basis provides you and your doctor with the information to best manage your blood pressure, and helps guide your actions
  4. Get moving:
    It really doesn’t take that much exercise to make impact your health for the better: Just 30 minutes, 5 days a week should do it. Its important to make sure you’re doing something you love though, so it becomes a habit, be it walking, cycling, swimming etc.
  5. Try Relieve stress with daily meditation or deep breathing:
    Stress hormones not only constrict your blood vessels and cause rises in BP, but over time can cause unhealthy habits that damage your heart health such as overeating, poor sleep, and addiction. That’s why you should try and incorporate deep breathing or meditation in your daily life. There are many simple guides on how to practice this on the internet. One of the most commonly recommended is called 4-7-8 breathing: breathe in quietly through the nose for 4 seconds. hold the breath for a count of 7 seconds. exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds. You may repeat the cycle up to 4 times.

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