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Reducing High Blood Pressure

Ten great tips that can lower high blood pressure, overall health, monitor blood pressure, weight loss, exercise, stress

How to Lower High Blood Pressure, Vytal Life Coaching to Lower high blood pressure
Reducing High Blood Pressure

How to Lower Your Blood Pressure Because It's a Good Indicator

Your blood pressure is an essential indicator of your overall health, which is why monitoring it regularly-and understanding what the number means-is important; especially if you're susceptible to hypertension (high blood pressure).

High blood pressure should never be disregarded. It can precede health complications, diseases like heart disease, retinopathy (eye disease) and chronic kidney disease, and even death. An easy way to keep an eye on your blood pressure levels and ensure they aren't in an elevated range is with an at-home blood pressure monitor. There are an assortment of blood pressure monitors out there that make tracking your readings easy, and once you know your numbers, you can take the necessary steps to get them, and keep them, within a healthy range.

In addition to determining whether you need medications, which you should discuss with your doctor, healthy lifestyle choices can make a significant difference in reducing high blood pressure.

How to Lower High Blood Pressure
How to Lower High Blood Pressure

Reducing High Blood Pressure Tips

  1. Weight loss is an important part of reducing high blood pressure, especially for overweight people or individuals who are above the BMI of 30. So, when you lose weight your heart and arteries don't work as hard, and muscles in the arteries don't thicken. The thickening can lead to more increases in blood pressure and less elasticity of blood vessels. Retaining proper blood vessel elasticity is a vital part of having maintained a healthy heart.

Keep On Keeping On Reducing High Blood Pressure Through Weight Loss Measures, vytal Life Coaching Will Help You in Reducing High Blood Pressure
Keep On Keeping On Reducing High Blood Pressure Through Weight Loss Measures

Foods That Can in Reducing High Blood Pressure

Foods rich in calcium, potassium, magnesium, fiber and protein and low in saturated fat and sodium help lower blood pressure.

Talk to your doctor or a registered dietitian about a safe weight loss plan that will work for you.

According to studies, even modest weight loss in patients (5 to 10 pounds) can be connected to significant reduction in blood pressure levels.

Scientific studies have found long-term reductions in blood pressure only persisted with weight loss exceeding 2% of the person's initial weight.

Despite its serious consequences, many people find it difficult to control their blood pressure

"High blood pressure is a silent killer. It can strike without warning, but with proper care and lifestyle changes, it can be controlled." – Dr. David B. Ryder

Exercises to Reduce High Blood Pressure
Exercises to Reduce High Blood Pressure

2. Exercises and Reducing High Blood Pressure

Exercise is a drug-free option people use when reducing High blood pressure.

Regular exercise helps you lose the weight and reduce high blood pressure.

We here at Vytal are happy to report that scientific studies revealed lowered blood pressure in the hours after an exercise session.

Our experts at Vytal Life Coaching suggest you combine aerobic and weight training when exercising to reduce high blood pressure
Our experts at Vytal suggest you combine aerobic and weight training when exercising to reduce high blood pressure
"The secret to managing blood pressure is a healthy lifestyle that includes a balanced diet, regular exercise, and stress reduction." – Dr. Andrew Hall

According to the American College of Cardiology, adults should do 150 to 300 minutes of moderate-intensity aerobic physical activity per week or 75 to 150 minutes of vigorous-intensity activity per week. Remember to combine aerobic workouts and weight training. You'll see increased muscle mass, lower body fat and reducing high blood pressure by following these natural guidelines.

3. Hydrate Before a Big Workout, Extensive Run or Game

Whether you are exercising in the gym, outside or playing a basketball game, it is Vytal :) to stay hydrated. It's best to start hydrating the day before strenuous exercise. producing lots of clear, diluted urine is a good indication that you're well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you're finished your physical activities.

Tips About Hydrating Before a Strenuous Workout or a Vigorous Game

Every athlete (yes, you are an athlete) should be aware of the dangers of dehydration.

  1. Here's how to hydrate before the game (pre-hydrate). Drink around 16 ounces of water (or a sports drink) two hours before the game. Then thirty minutes before the tip-off drink another 4 to 8 ounces. You'll want to start to hydrate well before the actual game.

2. In-Game hydration is very important because a player can lose between two and three liters by sweating. Athletes very often drink a sport drink during the game to keep energy levels up. Sports drinks contain the necessary carbohydrates and fluid. Drinking between 7 to 10 ounces of water during the game for every 10 to 20 minutes of vigorous playing will keep the athletes from cramping up.

3. After the game athletes need to rehydrate for the next day or the next game. Right after the game consume 24 ounces of fluid and keep rehydrating throughout the rest of the evening. Many athletes have discovered that chocolate milk is one of the best recovery drinks. Whichever drink you choose, athletes, always be aware of the dangers of dehydration.

4. Over-hydration is just as dangerous. Water should be the primary source of liquids during a game. Drinks with electrolytes and a small amount of carbohydrates, in moderation, can help you run faster, work harder and replenish your energy.

Any increase in exercise is a healthy choice, Make up your mind to actively work at reducing your blood pressure and your organs will love you for the deliberate changes you are making in your lifestyle, Vytal Life Coaching to improve wellbeing.
Any increase in exercise is a healthy choice. Make up your mind to actively work at reducing your blood pressure and your organs will love you for the deliberate changes you are making in your lifestyle.

4. Decrease Your Salt Intake

Blood pressure can be reduced by lowering dietary sodium, so read those labels carefully. Experts recommend that people consume less than 2,400 milligrams of sodium a day-that's what's in about 6 grams of salt, or about a teaspoon.

A person interested in reducing high blood pressure should shoot for 1,500 milligrams or less, say about 3.7 grams of salt a day.

Note that the average man in the United States or Canada takes in over 10 grams of salt per day and the average woman uses over 7 grams of salt per day.

While you shouldn't remove salt from your diet completely, , because the body needs some salt to function properly, try to avoid eating foods very high in saltlike chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese. It just makes sense that reducing salt intake will reduce the number of deaths in the world caused by high blood pressure.

5. Avoid Excess Caffeine

Drinking too much coffee or too many energy drinks that contain caffeine isn't recommended for people with high blood pressure. Some researchers believe that caffeine might block a hormone that helps keep arteries widened. Other researchers think that caffeine causes the adrenal glands to release more adrenaline, which causes your blood pressure to increase. Some people who regularly drink caffeinated beverages have a higher average blood pressure than do those who drink none.

Caffeinated Energy Drinks in Vulnerable Populations vs. Reducing High Blood Pressure

Coffee is a form of adrenaline. Ask your doctor about your consumption of coffee and how coffee and caffeinated energy drinks might be taking a toll on your blood pressure.

Most experts recommend 200 milligrams or less (two cups of coffee) for people with established hypertension.

Until studies and investigations demonstrate the safety of caffeinated energy drinks in children, pregnant women, adolescents, caffeine-sensitive individuals, and other vulnerable population, it might be advisable to restrict their use.

6. Drink More Water

Staying hydrated can be an important way to keep your blood pressure reading in the normal range. Whether or not you are exercising, staying well-hydrated throughout life can reduce the risk of developing heart failure, according to the research presented at the European Society of Cardiology. They indicated that, "staying well-hydrated throughout life could reduce the risk of developing heart failure," (ESC Congress 2021).

7. Drinking Less Alcohol

A large 2019 study conducted by the American College of Cardiology found moderate alcohol consumption, defined as seven to 13 drinks a week, can substantially increase risk of high blood pressure.

Alcohol can increase your body weight, deplete the body of magnesium and potassium, and dehydrate you, according to Dr. Desai, respected Cardiologist in Reno, Nevada. What's more, "Alcohol increases stress levels, which causes elevated blood pressure over time," he says.

8. Try Blood Pressure Support Supplements

A small study in the International Journal of Hypertension found magnesium supplementation, taken in small amounts, can be helpful in reducing high blood pressure.

Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet.

Beyond magnesium, research in the British Journal of Clinical Pharmacology suggest potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help in reducing high blood pressure.

9. Avoid Processed Foods

a healthy diet plays an important part in reducing high blood pressure, so many doctors recommend reducing consumption of processed foods. Processed and packaged foods are often loaded with sodium and saturated fats and should be avoided.

10. For Alternate Food Choices Consider the Following When Reducing High Blood Pressure

when you are craving something crunchy, choosing unsalted nuts is a good option. Another great habit to get into is to eat more beets, bananas, berries, dark chocolate, oats, kiwis, watermelon, garlic, cinnamon, lentils, pomegranates, unsalted pistachios and fermented foods like yogurt.

Eat plain, frozen vegetables, which are low in sodium yet convenient. Choose natural cheeses that are lower in sodium, such as Swiss or mozzarella. Look for reduced sodium canned soups or find delicious and healthy soup recipes you can make yourself. You'll feel more satisfied with the look of your menu and will see the results when you step on the scale.

11. Reduce Stress through Meditation Yoga and Rest to Lower High Blood Pressure

Stress affects mental health, but it also comes with a myriad of physical ailments, including increased blood pressure and heart disease risk.

Chronic stress can lead to elevations in the stress hormones cortisol and adrenaline and these hormones constrict the arteries and cause weight gain, which further increases blood pressure.

Numerous studies have shown the benefits that yoga can have on hypertension. A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Another study found the effect of yoga on high blood pressure is even more significant when breathwork and meditation are part of the practice. Using breathing exercises and meditation reduces high blood pressure as does physical exercise, practicing yoga, logging quality sleep, taking break throughout the day, spending time in nature, listening to music and eating a balanced diet.

12. Quit Smoking

Research indicates that nicotine - the main active ingredient in cigarette smoke - stimulates the release of epinephrine and norepinephrine, which are hormones that increase blood pressure. Smoking leads to constriction of the arteries and long-term, greatly contributes to the development of high blood pressure.

Little lungs and secondhand smoke, risks of secondhand smoke.
Little lungs need to be protected from secondhand smoke

The chemicals in tobacco can affect your blood vessels even if you're around secondhand smoke. Both smoking and exposure to secondhand smoke increase the risk for the buildup of fatty substances (plaque) inside the arteries (atherosclerosis) - a process that high blood pressure is known to accelerate. Every time you smoke, it also causes a temporary increase in blood pressure.


the instructions presented herein are in no way intended as a substitute for medical advice. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or question about your health, you should always consult with a physician or other health-care professional.

Live Your Best Life,


Coach Cammi

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