Hundreds of daily deaths are reported in the US alone as a result of blood pressure. The most dangerous thing about high blood pressure is that it kills quietly and slowly. You won’t see any obvious signs if your pressure is at dangerously high levels. This is the main reason why high blood pressure has often been referred to as the “silent killer.”
The prevalence of high blood pressure in the US is also high. The new guidelines from the American Heart Association on measuring what constitutes high blood pressure note that nearly half of all American adults are at risk.
Based on these guidelines, 46% of all adult Americans need to reduce their blood pressure in order to reach healthy levels.
Here are a few things you can do to reduce your risk of high blood pressure:
1. Spend Time With Family and Friends
Stress is one of the biggest contributors to high blood pressure. If you can reduce stress levels then your blood pressure might also come down. Spending time with family and friends can offer this relaxing feeling. It’s an opportunity for you to unplug from the issues of everyday life and let your mind and body relax. Try to be thankful for what you have. This will give you a new perspective in life that brings happiness and stress relief.
2. Reduce Your Alcohol Intake
Excessive alcohol intake has been directly associated with cases of high blood pressure. Reducing the amount of alcohol you drink will help reduce your blood pressure too. There are many studies that suggest that moderate drinking could help lower your pressure. Wine, in particular, could have all these benefits.
3. Stay Active
Exercise is considered a solution for many health issues. When it comes to the heart, in particular, working out regularly can do wonders. It will help improve your overall heart health and reduce your blood pressure too.
4. Reduce Your Waistline
A slimmer and leaner waistline will help stimulate regular and normal blood flow to various parts of your body. This will also help reduce the strain on your blood vessels. Eating fiber-rich foods, cutting on sugar, and exercise will help you a lot.
5. Consume Fresh Fruits and Vegetables with Reduced Salt
Reduce the amount of salt you take in. Change your diet too to include more vegetables and fruits. Low sodium foods that are high in potassium can help with high blood pressure.
As we have mentioned above, stress is one of the leading causes of high blood pressure. If you can sneak in a short meditation session on your schedule to help relax your body and mind, you will reduce your stress levels significantly.
7. Don’t Smoke
How many cigarettes do you smoke a day? Too much smoking could lead to a spike in blood pressure. If you can’t stop smoking, at least make sure you reduce the number of cigarettes you smoke. The chemicals that are found in tobacco cause the arteries to narrow. This increases blood pressure and adds an unnecessary strain to your blood vessels.
You need to do very small changes to reduce your risk of blood pressure. If you’re consistent enough, you should see results in no time.