Blood pressure is the measure of the force of blood pushing against the walls of the arteries as the heart pumps blood. Blood pressure is expressed in two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Normal blood pressure is 120/80 mm Hg or lower. Blood pressure that’s too high increases your risk for heart attack, stroke, and other health problems. Exercise is an important part of preventing and controlling high blood pressure (hypertension). It can lower your systolic and diastolic blood pressure by about 5 to 15 mm Hg. That’s significant, especially for someone with high blood pressure.

Here are the 5 best exercises for lowering your BP

Walking

If you want to be active but don’t like working out in a gym or going on long runs outside, then try walking. You can do it anywhere and all you need is a good pair of shoes. Aim for 30 minutes per day, splitting them into three 10 minute intervals. Make sure you’re able to walk at a steady pace without getting tired after a few minutes of walking because that means you aren’t active enough.

Cycling

This is another great option if you don’t like running or you’ve had previous injuries that make it difficult to run. Pro-tip; start slow because cycling can be very strenuous on your muscles and joints (if done incorrectly) at first. You want to aim for 75 minutes of light-moderate intensity exercise per week. If you’re a beginner, try 30 minutes of moderate-intensity exercise twice a week with one day off in between.

Resistance training

This type of workout builds muscle mass which helps lower blood pressure over time, so it’s perfect for people looking to lose weight as well! Weight training should be done two to three days a week for 20 – 30 minutes each time.

Yoga

There are several breathing techniques involved in yoga that can help lower blood pressure and improve your mood and mental health, which is important for lowering BP as well. Yoga also strengthens the muscles and improves flexibility which lowers stress, another major factor in high blood pressure. Aim to do yoga three times a week for 30 minutes at a time.” 

Living with High Blood Pressure

What is high blood pressure (HBP or HTN)? HBP, or hypertension, is a condition in which the force of blood against artery walls is high enough that it may eventually cause health problems.  Most often this problem can be managed through medication and lifestyle changes, but exercise has also been shown to reduce blood pressure levels naturally when combined with dietary modifications.   

Some more ways to lower your BP

Walking One of the easiest ways to start exercising on your own is to simply walk more.  It doesn’t require any special equipment beyond proper shoes, and can even be done indoors if the weather is bad or you live in a very polluted area.  Aim to walk about 30 minutes a day, split into three intervals of 10 minutes each, and aim to do them at a steady pace without having to slow down before the interval is up.     

Swimming Many people love swimming but avoid it because they think it’s difficult and boring.  Luckily there are many ways to vary your workouts when swimming so that you’re always pushing yourself just enough while still enjoying yourself.   Try doing sets where you swim 25 yards, then rest for one minute; this equals one “lap” of the pool.  Start with two sets and add another as necessary.       

Dancing I know, I know … this one seems like it would be difficult.  However, I’m not talking about high-impact aerobics (though if you enjoy those, go for it!) – this is more like the waltz and fox-trot that your grandparents or great-grandparents might have enjoyed doing.  Start with one song and slowly build up to longer songs; there’s no need to rush, as slow dancing takes just as much energy as fast dancing!   

Conclusion

Try these exercises regularly for a few weeks and see how much they improve your health! And if any of them seem tricky at first, don’t give up. By practicing regularly you will become stronger and better at each activity until you’re able to do them all without any problem! If you have been putting off exercising because you feel too tired, give these a try and see what a difference they can make. If you need more ideas for exercises that lower blood pressure naturally, check out some of our other articles on the blog!

Blood pressure is the force of blood on the inside of your artery walls. The measure of this force is called BP. When you have high blood pressure, your heart has to work harder to push blood through your arteries, which can cause damage to your heart and other organs.

In the United States, more than 2 of every 3 adults have high BP. More than 1 of every 7 has borderline high blood pressure. High BP is a major risk factor for heart disease and stroke, which are among the leading causes of death.

Prevention is Key

Preventing high BP can save lives. In fact, nearly 1 in 3 adults – 65 million Americans – who have pre-hypertension or stage 1 hypertension, can prevent it from becoming full-blown high BP by making healthy choices such as exercising, managing stress, and having a healthier diet.

When combined with regular physical activity and a healthy diet, several high BP medications can lower your risk of heart disease and stroke, and lower the risk of death from any cause. Unfortunately, many people don’t take their high blood pressure medications or stick to lifestyle changes.

Only about 1 in 3 adults with high BP has it under control. That means 2 of every 3 people with high blood pressure don’t have it under control – that’s over 50 million Americans! That’s why it’s critical for everyone to learn what they can do to reduce their risk of heart disease and stroke by managing their blood pressure.

What can I do to reduce my risk?

Taking care of yourself and managing your blood pressure may seem like a lot, but it pays off. There are 4 major things you can do: manage stress, stay active and fit, eat better, and take your medication as prescribed. You can learn more about them below!

Lowering Your Blood Pressure

There are many ways for people to lower their BP without medications. Losing weight if they are overweight or obese, quitting cigarette smoking, controlling diabetes by getting regular physical activity and healthy food choices, and lowering stress levels can all lead to lower blood pressure. These lifestyle changes can reduce the risk of stroke and cardiovascular disease caused by high BP.

High Blood Pressure Medications

Several high BP medications can lower your risk of heart disease and stroke, and lower the risk of death from any cause. By lowering your BP with these medicines, you may also reduce your chances of having to have surgery to unblock coronary arteries or bypass surgery to improve blood flow around clogged arteries in your heart.

However, it’s important to note that high blood pressure medications do not cure high blood pressure. The only way you can lower your BP is by keeping track of it yourself and making healthy lifestyle choices as outlined above!

Make sure you get the rest you need, avoid smoking, stay active and fit, and make sure to take your high BP medication as prescribed by your doctor. If you’re having a hard time managing your blood pressure, ask your doctor if there’s anything you can do to help manage it!

Conclusion

Spikes in blood pressure can put excess stress on your heart and damage your arteries. High blood pressure is the most common chronic health problem among Americans, but making healthy choices can help you manage it and reduce your risk of other diseases like stroke and heart disease.

If you’re already at high risk for heart disease or stroke, taking care of yourself and managing your BP is even more important. With regular physical activity and a healthy diet, you’ll be able to lower your BP and reduce the risk of heart disease, stroke, and other health problems caused by high blood pressure.

Managing stress. Being active or fit. Eating better. Taking your medicine as prescribed. These are all important things you can do to reduce your risk of heart disease and stroke, and they’re all things that people should know about when it comes to BP.

Lifestyle choices, such as drinking excessive amounts of alcohol or smoking cigarettes can cause hypertension. However, there are several other common reasons people develop high blood pressure. The most common factors include being overweight, being a woman and going through menopause, drinking too much salt-containing fluid, and having a family history of hypertension. If you have a long-term medical condition, such as congestive heart failure, chronic kidney disease, or diabetes, you are more likely to develop hypertension.

As you can see there are a lot of factors that can influence your blood pressure, but here are the top 5 ones that you should be aware of!

Weight

Being overweight is one of the top risk factors for hypertension. If you are an overweight woman, losing just 10 pounds can lower your blood pressure by 5-10 points. If you are overweight, this goal should be at the forefront of your mind when trying to prevent the disease.  Risk Factors: Statistics show that women who experience menopause before the age of 45 are more likely to develop hypertensive disorders during their lifetime. This can be due to fluctuating hormones, which we will talk about later in this article.

Consuming too much salt

Drinking excessive amounts of sodium-containing fluids is a bad idea, especially if you want to keep your blood pressure healthy. In fact, it has been shown that cutting the sodium in your diet can help reduce hypertension by up to 10 points! While you may not be able to cut out salt from your diet completely, there are easy ways to save on sodium intake. Try using more spices and herbs in your food, for example, garlic powder or chili powder instead of salt.

Family History of Hypertension

If you come from a family with a history of hypertension, there is a good chance that you will develop the condition as well. This is due to the fact that genetics can influence your risk for certain diseases and disorders. If one or both parents have high blood pressure, it’s even more likely that you will develop the disease as well.

Congestive Heart Failure

People who suffer from congestive heart failure are at a much higher risk of developing hypertension. It is estimated that approximately 30-50% of those diagnosed with CHF also have high blood pressure. If this is your case, it’s very important to control your blood pressure, even if it means taking multiple medications.

Pregnancy

It is normal for your blood pressure to go up during pregnancy, but there are times when the increase in hypertension will occur before you are pregnant or well into the second or third trimester. This condition is known as gestational hypertension and can lead to preeclampsia, which is a potentially dangerous condition for both the mother and child.

Conclusion

While you may already be aware of the main risk factors for hypertension, it never hurts to brush up on them. We hope this list has been helpful and informative! If you have any questions about your blood pressure or other health-related concerns, check out what we have to say on this blog and read more about the issue.

Stay healthy, eat well, and exercise regularly to ensure y our blood pressure stays as low as possible!

If you are anything like the average Joe, your diet does not contain enough potassium. While his might sound like a nonissue to most people, it is a bigger deal than most think. Low potassium levels are linked with an increase in blood pressure and health issues in general, so getting your potassium levels up can really be a great thing for your body. 

This is why we decided to create a list of some of the most potassium-rich foods that you should eat more of and improve your health! 

• Bananas

This yellow fruit is densely packed with a lot of healthy vitamins and minerals that everyone could take more of! Bananas have a lot of potassium in them, and they are also highly dense in energy making them a great snack for when you are lacking a bit of energy!

• Spinach

This green veggie popularized by Popeye the sailor man is one of the healthiest veggies you can get your hands on. It’s rich in iron, potassium, and minerals that are important for your everyday health! 

• Broccoli

Broccoli is one of the best veggies that you can eat. It contains a lot of Proteins, fibers, vitamin C, vitamin K, iron, and of course, potassium! It can be eaten raw, steamed, boiled, sauteed, or grilled. Try not to overcook it as it gets mushy and loses some of its nutrition that way!

• Potatoes

Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. The only problem with potatoes is eating too much of them and frying them. Frying will add a lot of fat and calories that you should try to avoid for health reasons!

• Leafy Greens

When mentioning leafy greens, we think about veggies like romaine, kale, microgreens, cabbage, spinach, collards greens, and others. All of them are highly rich in nutrients such as Vitamin A, C, and K, antioxidants, fiber, magnesium, calcium, iron, and potassium!

• Fish

Fish is a common healthy food that most people don’t eat enough. Unlike other sorts of meat, fish is rich in omega 3, vitamins D, B2, and others, calcium, phosphorus, and potassium. You don’t have to eat fancy fish to get the benefits, something as simple as tuna from the can be a healthy alternative to most meats!

• Beans

Beans or legumes that are high in potassium include Lima beans, Pinto beans, Kidney beans, Soybeans, Lentils. These healthy veggies are easily prepared, tasty, and healthy, so include them as much as you can in your regular diet!

• Nuts

Nuts can be an incredible source of minerals, vitamins, and nutrients. Pretty much every nut is healthy, the only thing that isn’t is the quantity. Try not to eat too much as it might cause some constipation and stomach aches. 

• Most Meat

Poultry, beef, and pork to some extent can all be healthy if eaten in moderation and prepared in specific ways. Try avoiding frying your food too much so you can preserve some of the nutrients and avoid excessive fats. 

• Juices

When speaking of juices, we don mean to say soda, but pressed juices from fruit like oranges, tomatoes, prunes, apricots, grapefruit, and others. 

Learn more about Pottasium and its benefits here:
Harvard.edu, webMD