How to keep your Blood Pressure on the Level

Part of making sure you have a healthy heart, is ensuring you keep your blood pressure at an appropriate level.

Your blood pressure can be dependent on certain factors of your life, having a stressful job, consuming a high amount of salt, lack of exercise, smoking – these are just some of many causes which can contribute to having an unhealthy blood pressure level.

You can find out if you have a high blood pressure easily by scheduling a check-up appointment with your doctor. Before you begin your reading, make sure you don’t need the bathroom, (a fully bladder make affect your reading). Ensure you are sat comfortably and relaxed, roll up the sleeve on your arm or remove any tight-sleeved clothing, and your doctor will do the rest.

Depending on your blood pressure reading, you may be advised to make some lifestyle changes to bring down your levels to a safer number. There are various ways you can do this, which we have listed below to help.

Watch your waistline

Your blood pressure will often rise as your weight increases, but losing just 10 pounds can help reduce your blood pressure and will also make any blood pressure medications you’re taking more effective. Check your waist measurement and try and keep it below 40 (if you’re a male) and below 35 (if you’re a female), this will reduce your risk of high blood pressure and will encourage you to make positive changes to your diet and exercise to help you reach a healthier weight.

Get moving

Staying active regularly, at least 30 to 60 minutes most days – can lower your blood pressure by 4 to 9 millimetres of mercury (mm Hg). With results visible after just a few weeks!

Avoid doing large bursts of exercise just twice a week, and instead opt to work out little and often throughout your week. Take a 20 minute walk every day or invest in a gym membership with classes that’ll allow you to try out something new every day!

Ditch the salt

Okay, maybe don’t ditch the salt entirely, but limit the salt and sodium intake in your diet to help reduce your blood pressure. If you have a habit of adding salt to your foods, cut back gradually to make the process easier; cutting out processed foods and opting for pre-packaged foods with low salt and saturated fat levels are the easiest ways to get started. Instead of adding salt to your cooking, alternate with herbs and spices and see the difference in your blood reading!

Take time out for you

If you’re regularly under pressure at work, or find you face a lot of strain in life, be sure to take time out of your day, even if it’s only 10 minutes – completely dedicated to you. This can be anything from reading a book, having a hot drink or just sitting in a quiet room while you gather your thoughts. Meditation apps can be downloaded onto your phone to help you unwind from your day. You are talked through the meditation process until you find you can shut off your mind and let stress fade away all on your own!

Taking time out can help reduce your blood pressure and give you a happier disposition overall.

We hope these tips have been useful to help you take those first steps to lowering your blood pressure. A healthy blood pressure is incredibly important in maintaining a healthy heart and making these positive changes will allow you to see both short-term and long-term benefits in your body.

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