How to Safely Lower Your Blood Pressure

If you’ve recently been diagnosed with high blood pressure, we understand that this can be quite worrying. Essentially, a higher blood pressure puts more strain on your heart as it has to work harder. This presents numerous heart and health-related risks. However, there is a way to safely lower this to improve your health and well-being.

In this blog post, we will discuss exactly that: how to lower your blood pressure the right way.

Exercise regularly to lower your blood pressure

One of the best ways to lower your blood pressure is through regular exercise. Whether you choose to run, cycle, swim or lift weights, you will begin to strengthen your heart. This reduces your blood pressure as it no longer needs to work as hard.

You should aim to achieve 150 mins of exercise per week at the minimum. Usually, people to choose to split this up into three 50 or 60-minute sessions a week. 

Eat a balanced and healthy diet 

Alongside your newly found exercise routine, you should aim to eat a balanced and healthy diet. Eating healthier foods will naturally lower your blood pressure. Make sure to consume plenty of vegetables, avoiding fatty foods as much as possible.

You should also avoid eating too much salt. If you struggle to keep track of what you’re eating, we recommend creating a food diary. Furthermore, you can also find inspiration and recipes for plenty of healthier but delicious alternatives to your regular meals. And guess what? Your body will thank you for it!

Avoid caffeine and alcohol 

Now then, you don’t need to cut these permanently from your diet. However, consuming less caffeine and alcohol will reduce your blood pressure. Caffeine is known to increase your heart rate and alcohol can also slow down your heart rate, movement, and severely affect your blood pressure if consumed in high quantities regularly. According to Healthline, women should drink at most one alcoholic beverage per day, and men can consume two. However, these are just guidelines – you may choose not to drink at all, or have a few drinks in one sitting occasionally, not drinking the rest of the time. Despite this, avoid binge drinking! 

Lower your blood pressure by reducing stress

It’s no coincidence that those who are most stressed, often experience the most cardiac and heart problems. While regular exercise will contribute to reduced stress, you should also find ways to further reduce stressors in your life.

For example, this could include dividing your workload, putting less pressure on yourself, and generally, taking better care of yourself.

Finally, you may also choose to take supplements to support your new active lifestyle. We have a wide range available, some of which may also reduce blood pressure.