If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for heart medication.
Here are 8 lifestyle changes that can lower blood pressure and keep it down!
#1 Lose Extra Pounds & Watch Your Waistline
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
For February, heart-healthy meal plans & weight loss coaching now available! Call B Powerful 941-504-4767 for more info or check out our website: https://bpowerfulnow.com/healt...
#2 Exercise Regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. Strength training exercises reduces blood pressure. when completed at least two days a week. Call B Powerful 941-504-4767 for weekly personal training or 4-6 week custom strength and cardio plan!
#3 Eat a Balanced Diet
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Call Nutritionist Bethany today 941-504-4767 for a custom meal plan with foods you love!
#4 Reduce Sodium in Your Diet
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults. To reduce salt: read food labels, eat fewer processed foods, don't add salt, and cook. Need super easy meals and snacks? Nutritionist Bethany can help, call us today 941-504-4767.
#5 Limit Alcohol
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
#6 Quit Smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life. Did you know we offer 1x1 Meditation? Contact B Powerful today for specials 941-504-4767.
#7 Get Restful Sleep
Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia). Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, try: sticking to a sleep schedule, creating restful space with no electronics, finish your last meal 2-3 hours before bedtime, & limit naps.
#8 Reduce Stress
Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure. Reduce stress by overscheduling yourself, focus on what you can control, avoid stress triggers, make time to relax, and start a daily gratitude journal. id you know we offer 1x1 Meditation and Yoga? Contact B Powerful to get matched with a professional.
January Specials END TODAY!
The B Powerful Team are nationally certified, experienced, & passionate fitness professionals here to help you build gym confidence. We offer personal training, private yoga lessons, 1x1 meditation, golf and tennis strength power & flexibility training, meal plans, weight loss coaching, work-life balance coaching, and digital personal training.
Call us today 941-504-4767 to get matched with the perfect fitness professional for your goals.