It is estimated that four million people below age 65 live with untreated high blood pressure in the UK. A lot of these individuals may not even know they have the condition because it typically has little to no warning signs. However, high blood pressure can trigger life-threatening conditions like a stroke or heart attack. Thankfully, there are numerous things you can do to reduce your blood pressure and prevent long-term damage to your health. Below are some effective ways to lower your blood pressure.
- Exercise frequently
Many health experts recommend regular physical activity for people battling high blood pressure, so it is vital to exercise regularly. According to these experts, people with this condition can experience a reduced blood pressure of 5 to 8 mm Hg by being active for about 150 minutes per week. Regular exercise can keep hypertension at bay if you have elevated blood pressure. Also, if you are struggling with hypertension already, your blood pressure levels can drop to safer levels thanks to physical activity. Consequently, you can engage in aerobic activities like jogging, walking, swimming, and cycling to lower your blood pressure. High-intensity interval and strength training can also help lower your blood pressure, so keep this in mind.
- Try CBD oil
A 2017 study in JCI Insight suggests that CBD oil may lower the risk of heart disease by reducing blood pressure in some people. The study involved nine men taking either 600 mg of CBD or an equivalent placebo dose. Participants who took the CBD had lower blood pressure before and after stressful events like a bad cold or exercise. The study also examined stroke volume and determined it was lower in the participants who took CBD than those in the placebo group. Consequently, the study suggests that people with high blood pressure affected by anxiety and stress can use CBD oil as an excellent complementary therapy. Therefore, consider investing in quality CBD oil from reputed manufacturers like Simply CBD to manage your high blood pressure affected by stress and anxiety.
- Lower your sodium intake
Sodium is a popular cause of high blood pressure, although its effects vary among people. You can reportedly experience a reduced blood pressure of about 5 to 6 mm Hg if you reduce the sodium in your diet. As such, it is recommended that you keep your sodium intake under 1,500 mg daily or less. You can lessen your sodium intake by reading food labels and selecting low-sodium options of the beverages and foods you usually purchase. Also, consider eating less processed foods since they contain a lot of sodium typically added during processing. Finally, include spices and herbs in your food for flavour instead of relying on salt all the time to lower your sodium intake.
- Shed extra pounds
Weight loss remains one of the most effective lifestyle changes you can do to get your blood pressure under control. Generally, you can reportedly lower your blood pressure by 1 mm Hg for every 2.2 pounds of weight lost. Also, it is recommended to monitor your waistline in addition to shedding extra pounds since having excess waistline weight puts you at an increased risk of high blood pressure.
Disclosure: collaborative post
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