4 Ways to Lower Your Blood Pressure

4 Ways to Lower Your Blood Pressure

March 02, 2020 | Hope Channel Southeast Asia

 

Before starting to state the things, we can do to control and lower our blood pressure, we should first head to the definition of this problem. 

 

What is Blood Pressure?  

Blood pressure is the force of blood pushing against the walls of arteries. When the doctor measures your blood pressure, the results are given in two numbers. The first number, called systolic blood pressure, is the pressure caused by your heart contracting and pushing out blood. The second number, called diastolic blood pressure, is the pressure when your heart relaxes and fills with blood. Your blood pressure reading is usually given as the systolic blood pressure number over the diastolic blood pressure number, such as 138/72. Normal blood pressure for adults is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80. This is stated as 120/80. 1 

 

Now that we know what high blood pressure is all about, would it be enough to just know the definition and instead do nothing about solving the problems we are in? 

 

We recommend you to visit your doctor regularly so you can have your blood pressure checked. If you already know that you are a person who often has higher blood pressure rates than normal, please check these tips: 

 

1. Exercise regularly. Being active on a daily basis can lower your risk of high blood pressure. You should be consistent and not skipping days, because your blood pressure can definitely rise again. 

 

Exercising will also make you lose those unwanted fats because it helps your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood. 

 

Some examples of aerobic exercises that you may want to try to help lowering blood pressure include walking, jogging, cycling, swimming or dancing. You can also try the high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce your blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program. 2 

 

2. Cut down on salt. Salt intake is relatively high all around the world. The major cause to this problem is due to the high intake of processed and prepared fast foods. In many studies, salt has been linked to high blood pressure and heart related problems, like stroke.  

 

Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. This can be a very alarming problem if you have high blood pressure. Eating too much salt may also mean that blood pressure medicines, such as diuretics, don't work as well. 3 

 

3. Quit smoking. The nicotine in cigarette smoke raises your blood pressure and heart rate. It would also narrow your arteries and hardens their walls, resulting in making your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke. 4 

 

4. Learn to manage stress. When you are chronically stressed, your body is in a constant fight mode. On a physical level, that means a faster heart rate and constricted blood vessels. When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect your blood pressure. 5 

 

With regards to the last point, I remembered that there is a perfect Bible verse for it! It is found in the book of Psalms, 94:19, “When doubts filled my mind, your comfort gave me renewed hope and cheer.”  What a wonderful promise, isn’t it? Now you have the keys to help you lower your blood pressure and increase your health! And of course, these are only healthy steps that you can do immediately, but at the same time always remember not to skip your appointments with your doctor. Have a great and healthy day! 


References: 

https://www.nia.nih.gov/health/high-blood-pressure

2 https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

http://www.bloodpressureuk.org/BloodPressureandyou/Yourlifestyle/Eatingwell/Salt

4 https://www.webmd.com/hypertension-high-blood-pressure/guide/smoking-kicking-habit#1 

https://www.medicalnewstoday.com/articles/318716.php#fifteen-remedies