Consuming too much alcohol and caffeine has been shown to raise blood pressure.
And you’ll notice that you are starting to sweat. When doing moderate exercise, you can still carry on a conversation but you’ll be breathing heavier. Moderate exercise means your heart is beating faster than it would if you were just walking at a normal pace, for example. Examples of moderate exercise include walking at a brisk pace, bicycling, raking leaves, and gardening. Research has found that 150 minutes of moderate exercise each week can help lower blood pressure. Do 30 minutes of moderate exercise five days per week.Aim for 1,500-2,300 mg of sodium per day.
You can do this by avoiding-or at least limiting-processed foods and using herbs and other salt-free seasonings to add flavor to your food. Along with increasing the amount of potassium in your diet, you need to cut back on how much sodium you eat. Potassium is also important because it helps your body eliminate sodium, which, in turn, lowers blood pressure. Potassium and magnesium help your blood vessels to relax. Some examples include bananas, watermelon, and potatoes, which are rich in potassium, and leafy greens, which contain potassium and magnesium. They contain nutrients that keep your blood pressure in check. And if you haven’t been diagnosed with hypertension, the following can also help prevent it. Virdi shares five ways to lower your blood pressure naturally and keep it in the healthy range. “Fortunately, along with taking medications as prescribed, you can lower blood pressure naturally,” explained Bayhealth Family Medicine Physician Pavandip Virdi, MD. The good news - there are simple lifestyle changes you can make today to keep your blood pressure in the normal range. High blood pressure, or hypertension, increases your risk of serious health problems such as heart attack, stroke, kidney disease, and vision loss.
Making sure your blood pressure is in the normal range is an important part of managing your overall health and wellness.