You could have high blood pressure and not know it. Since it has no symptoms, it’s called a “silent killer.” If you’re one of the millions of adults who need to manage their blood pressure, you can start today with these nine tips.
1. Hold the French fries and other salty foods
Choose low-sodium and no-salt-added foods. Limit the amount of salt that you cook with. You shouldn’t eat more than a teaspoon of salt (which has 2,300 milligrams of sodium) per day if you’re healthy. Some people have an even smaller limit. For instance, people with heart disease should not get more than 1,500 milligrams per day. Ask your doctor what’s OK for you. Read labels on foods or menu items to see how much you get in a serving.
2. Limit alcohol
Drink too much, and your numbers go up. Men should limit themselves to two alcoholic drinks a day, while women should stick to just one a day. (One drink is a single serving of wine, beer, or a small amount of hard liquor.) It’s best if you can stop drinking all together.
3. Get moving
It’s ideal to do heart-pumping aerobic exercise (like walking, jogging, or dancing) for 30 minutes a day. You can break that into three short bursts of just 10 minutes each. That’s enough to start to make a difference.
4. Don’t clean your plate
Cut calories to help yourself lose weight. That’s good for your blood pressure. When you eat out, remember that many restaurants serve way too much food. It’s best to eat smaller meals at home, where you control portions and ingredients.
5. Ditch tobacco
It’s not just about cigarettes. Any tobacco product can damage your blood vessels, making high blood pressure more likely. Work with your doctor to make a plan that can help you quit. Also look into support groups in your area.
6. Reduce stress
If you drink, smoke, or overeat when you feel stressed, that can make your blood pressure go up. Try yoga, deep breathing, or meditation and exercise instead. It’s also healthy to say “no” to requests that could make your life too hectic. It is also possible to reduce stress with some natural herbs.
7. Turn to friends and family for support
They’re on your side! Studies show that community and family support are a key part of any high blood pressure treatment plan. They can help you stick to your healthy eating and exercise goals. Positive, nurturing relationships curb stress, too.
8. Watch that waistline
Visceral fat is the most dangerous fat in your body that lies deep within your abdomen, beneath the skin, behind the subcutaneous fat. The more you weigh, the more visceral fat you are likely to have. Visceral fat surrounds important internal organs and churns out dozens of deadly chemicals and hormones that interfere with the healthy functioning of your liver, heart, pancreas, blood vessels, muscle cells and even the brain.
9. Some supplement may help with high blood pressure
Supplements won’t replace diet, exercise, and the other tips, but some could help your blood pressure. Natto, a Japanese fermented bean is found the to extremely beneficial for high blood pressure. Nattokinase NSK-SD is clinically proven to reduce blood pressure. French Pine Bark is also found to protect our heart. In addition, grape seed extract can also reduce the total cholesterol in our body.