7 Steps to Lower Your Blood Pressure

7 Steps to Lower Your Blood Pressure

Hypertension — the medical name for high blood pressure — is a fundamental health issue with a risk factor that rises with age. Its presence also raises your risk of developing heart disease or having a stroke. About 500,000 Americans die each year with high blood pressure as the primary reason for death or as a significant contributing factor.

The best way to deal with high blood pressure is to prevent it from occurring in the first place, but even if your numbers have started to climb, there are things you can control. The first step is diagnosis, since only multiple blood pressure cuff tests under the supervision of medical professionals can reliably identify hypertension.

Millennium Park Medical Associates in Greenwood Village, Colorado, are hypertension specialists, able to diagnose and treat your condition. Most people can make simple lifestyle changes that are heart-friendly and that can bring blood pressure back into normal limits. Give these seven solutions a try, and contact Dr. Farah Khan and the team if you need extra help.

1 Know the risks

High blood pressure causes damage to arteries, increasing your vulnerability to heart disease, heart attack, or stroke. High blood pressure can cause damage to your body long before you notice symptoms, so knowing the risks that apply to you can save your life.

Heredity is a major factor. If a parent or family member has high blood pressure, your chances increase. You also increase the chance for hypertension if you’re living a sedentary life, eating a heart-unfriendly diet, carrying high LDL cholesterol levels, while carrying extra body weight.

2 Control your weight

Many of these risk factors are lifestyle-related. That means they’re at least partially under your control to change. Not only that, many of these changes are interconnected. If you are above your optimal body weight, you can shed the pounds by improving your diet and increasing your activity level, two other targets for the seven steps suggested here. Even a modest amount of weight loss can lower your blood pressure numbers.

3 Hold the salt

Salt doesn’t cause high blood pressure, but once hypertension takes hold, your sodium intake becomes crucial in the battle to lower your numbers. Switching to low-sodium foods and alternate flavor enhancers helps to ease the strain on your arteries.

4 Address the stress

Cutting back on stress isn’t always easy as juggling responsibilities at home and office is always challenging. Know your stress triggers, and find ways to incorporate relaxation techniques to combat stress in your daily life. Deep-breathing drills, yoga classes, and meditation can each work wonders for your blood pressure by easing the impact of stress.

5 Add some steps

Your body is made for motion. Adding modest activity can result in quick, tangible hypertension reduction. If you’ve got an active hobby, like bike riding or tennis, make an effort to enjoy it more often. If you aren’t a gym rat, adding 30 minutes of moderately paced walking, five times a week, can produce remarkable improvements. Consistent exercise most days should be your target.

6 Drop the smokes

If you use tobacco products, you’ve heard the warnings countless times, to the point you’ve likely built an immunity to them. However, the effects of nicotine on your blood vessels is real. Artery walls harden, making your heart work harder to pump blood through your body. Breaking the cigarette habit is the best gift you can give your body. Watch your blood pressure fall with each smoke-free week.

7 Monitor yourself

Home blood pressure testing equipment is affordable, and taking quick checks on your own at home gives remarkable insight into how your blood pressure responds to both good and bad influences. With it, you can stay on top of your improvements as well as watch for blood pressure spikes.

When home care doesn’t drop your pressure quite enough, Dr. Khan can help with medications as well as helping you with your lifestyle efforts. Contact Millennium Park Medical Associates today, by phone or online, to arrange an exam and consultation. The time to address hypertension is now.

You Might Also Enjoy...

How Thyroid Disorders Affect Weight and Metabolism?

Weight and metabolism are greatly affected by thyroid disorders, which include such conditions as hypothyroidism and hyperthyroidism. The kind of hormone the thyroid gland located in the neck produces controls metabolic rate—the pace at which the body changes food into energy. Sluggish metabolism is experienced when the thyroid is underactive (hypothyroidism), leading to a person […]

What are The Common Signs & Symptoms of Depression?

Depression is a common medical condition. Depression is a constant feeling of emptiness, sadness, and a loss of interest in everything. It affects your every action, like what you do, how you feel, and most importantly, what you think. Depression does not only affect your mind; it also affects you physically. The things you once […]

When to Visit a Gynecologist and What Does a Gynecologist Do?

Hello readers! Well! You may be wondering what topic we will cover in this blog post. Today we want to discuss a common question: every one of you must have heard stories from your parents, friends, and the internet. And that is, at what age should you visit a gynecologist? Amazingly, you have come up […]

Understanding Blood Sugar Levels: How a Blood Sugar Monitor Can Help

Blood sugar levels are a few of the most important things in human health. Concerning your general well-being, glucose must be kept balanced in your bloodstream. As it influences other aspects such as energy and mood swings. Learning and keeping track of the levels of blood sugar, is important not only for those who have […]

Why Having a Primary Care Doctor is Important for Your Health

It is very important to have a primary care doctor if you want to maintain your health.  Nowadays, about seventy-seven percent of Americans have a primary care doctor, but this number has been gradually decreasing over time. A primary care doctor is someone you can reach out to for all your healthcare needs. They work […]

Burning on Urination: When to Seek Medical Help

A common symptom that can point to several underlying problems is burning on urination, or dysuria. Urinary tract infections, irritations, and inflammation are frequently linked to it. It can affect men and women of any age, although it primarily affects women. Dysuria and urinary tract infections are frequently linked. Dysuria is discomfort or pain during […]

Millennium Park Medical Associates, SC