If you are hypertensive, the best way to decrease blood pressure safely and naturally is to lose weight. Losing weight lowers your risk of developing hypertension. For overweight individuals, losing just a small amount of weight has been proven to decrease blood pressure by up to 10mm Hg. Even mild weight loss can significantly benefit your pressure levels, avoiding or reducing hypertension altogether.
Many people think that cardiovascular exercises help lower hypertension. These types of exercises can have some beneficial effects on hypertension, but weight loss is by far the most important factor. Cardiovascular exercise should be done in moderation and in conjunction with healthy eating and other weight loss strategies.
Lifestyle changes can also decrease blood pressure. Changing your lifestyle to include a healthier diet and more exercise is the first step. You will need to consult your health care provider before making any changes to your current diet or exercise plan. Your health care provider will inform you what kinds of changes you need to make in order for these changes to be effective. While diet and exercise may be the easiest things to do to lower your hypertension, they are by no means the only things you can do. Your lifestyle includes the amount of food you eat, the amount of time you spend working or exercising, the amount of alcohol or tobacco you consume and the type of recreational activities you engage in. If you smoke, quit. Smoking makes your arteries clog with arterial plaque. Even moderate to light smoking can cause your arteries to become clogged up and make your blood flow through them less efficient which can lead to hypertension.
So the best thing you can do to reduce your high blood pressure is to get and stay healthy. Eating a healthy diet, exercising and maintaining a healthy body weight can all play a role in helping you to lose weight and maintain a normal blood pressure. It is important to note though that if you have already been diagnosed with high blood pressure, it is extremely important to lose weight as quickly as possible. Even if you are healthy now, you could develop conditions as you age that will put your blood pressures even higher.
If you are thinking about starting some kind of diet or exercise program, it is important to talk to your doctor about it first. Some patients with hypertension who take anti hypertensive medications may have reactions to the medications that can be potentially dangerous. This is why it is always better to discuss your lifestyle and diet plans with your doctor and not try to self diagnose.
If you are wondering what you can eat to lower your high blood pressure, the best way to go about this is to choose your foods very carefully. Any food or drink that is high in salt should be avoided at all costs. Foods that contain a lot of sugar and sodium should be eliminated from your diet. Any food or drink that contains caffeine should also be watched since it can raise your blood pressure. You should also avoid alcohol completely and if you must drink alcoholic beverages, drink only in moderation. The biggest culprits of raising your blood pressure are fatty foods and alcohol.
The last thing you need to know about how to decrease blood pressure is that dietary fiber has been proven to help lower it. In fact, the addition of dietary fiber to your diet has proven to be beneficial to everyone that takes it. In a meta-analysis of studies done on dietary fiber and cardiovascular disease, it was found that the dietary fiber greatly reduced the risk of stroke, heart disease, and increased blood pressure. This is thanks to the fact that dietary fiber helps remove arterial plaque which clogs the arteries and increases risk. It also helps make your body feel full so you do not overeat which causes weight gain which leads to all sorts of medical problems.