Hypertension, often called ‘the silent killer,’ affects 20% of Americans unknowingly. But the good news is that one can monitor their health with a home blood pressure cuff, and there are non-prescription methods to reduce high blood pressure.
High blood pressure result from blood pushing against blood vessel walls, which can cause damage to arterial tissues. It is typically defined as a blood pressure reading of 130/80 mm Hg or higher. The American Heart Association provides guidelines for categorizing high blood pressure which include elevated, normal, high blood pressure, (stage 1, 2 and 3).
Here are four tips to follow in reducing one’s high blood pressure.
Limit salt intake
Excessive salt, when combined with an imbalance of electrolytes like potassium and magnesium, can lead to high blood pressure. Processed snacks and fast foods are often rich in sodium, so cutting back on these items can help lower your salt consumption.
Increase potassium intake
Increase potassium intake to counteract the effects of excessive salt consumption. Potassium counteracts salt by aiding its efficient elimination from the body. Insufficient potassium intake can be as problematic as excessive salt consumption. Aim for around 4,700 mg of potassium daily, but achieving this through a regular diet can be challenging. Potassium-rich foods like potatoes, beans, avocados, watermelon and coconut water can help.
More magnesium
Increasing magnesium intake is crucial for regulating salt and potassium levels, particularly for those seeking to reduce blood pressure. Studies have shown that magnesium can effectively lower hypertension by promoting vasodilation, the widening of blood vessels, which directly impacts blood pressure. Magnesium-rich foods like dark leafy greens, avocados, and dark chocolate are recommended.
Manage stress
Managing chronic stress is crucial for maintaining healthy blood pressure levels. While achieving a stress-free life may be challenging, mindfulness and releasing control over uncontrollable factors can aid in reducing stress. Engaging in enjoyable activities, such as reading, walking, or watching your favourite shows, can contribute to lower stress levels.
Most Americans may not realize when their blood pressure but managing stress, taking more magnesium and potassium and reducing salt intake can help the manage their blood pressure.
