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If You Are Experiencing High Blood Pressure, Check Out Few Things You Can Do To Lower It

According to the Centers for Disease Control and Prevention (CDC), about one third of Americans currently have high blood pressure. The symptoms for high blood pressure often go unnoticed, but can lead to serious health issues such as heart disease or stroke. If you are experiencing high blood pressure, read on to see what you can do to lower it.


AVOID DRINKING CAFFEINE

Some people can’t go without their morning cup of coffee, but it may be time to quit. Caffeine is known to raise blood pressure.


While this effect is only temporary, blood pressure will rise for approximately 45 to 60 minutes. Also, people who already have high blood pressure have a greater risk for raising it with caffeine.


TRY TO REDUCE YOUR STRESS

Work, school, finances, and more can lead to stress, which is very normal. However, once it becomes chronic stress, it can cause high blood pressure.


Some people turn to unhealthy alternatives to deal with stress such as junk food or harmful substances. Instead, try finding time to relax and discover your stress triggers.


CUT BACK ON THE SODIUM

Americans are one of the biggest consumers of processed foods, which typically contain large amounts of sodium. Sodium is one of the the leading causes of high blood pressure and heart conditions.


Those who have high blood pressure should seriously consider cutting back on their salt intake. Instead, try experimenting with other spices and hold off on the prepared food.


EAT MORE POTASSIUM

People should be mindful about getting enough potassium in their diet. Not only is it a great health resource, but it can ease the tension in your blood vessels.


Some foods that are high in potassium include low-fat dairy items, fish, fruit, and vegetables. Potassium can also remove salt in your system, which decreases the risk of high blood pressure.


FIND FOODS RICH IN PROTEIN

A study from 2014 found that those who had more protein in their diet lowered their risk for high blood pressure. Also, people who ate 100 grams of protein every day had a 40 percent lower risk of getting high blood pressure than those on a low-protein diet.


Some foods that are a great source of protein include fish, eggs, poultry, beef, beans, nuts, chickpeas, and cheese.


STAY HYDRATED

It’s always important for people to stay hydrated and drink lots of water, but it can also help with lowering blood pressure.

“When you’re dehydrated, the body produces stress hormones to maintain blood flow to organs,” said Aseem Desai, M.D., a cardiologist with Providence Mission Hospital in Southern California. This can lead to high blood pressure.


GET ENOUGH SLEEP

Humans only need a few basic things to function and one of those is sleep. Your blood pressure naturally lowers when you sleep, so the longer you’re awake, the longer your blood pressure will stay high.

The best thing to do is stick to a schedule where you can go to bed and wake up at the same time each day. Avoid screens and food before bed because they can keep you awake.

Content created and supplied by: Pheelphilly (via Opera News )

Americans CAFFEINE CDC Centers for Disease Control and Prevention

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