6 Tips to Manage Blood Pressure Levels on Your Own – Our Guide

High blood pressure doesn’t have visible symptoms, which means that it’s easy to miss. In fact, most people are not aware that they have high blood pressure. But the good news is that there are a lot of things that you can do to manage your blood pressure at home. 



One of the best things that you can do is exercise. In fact, exercise is one of the highly recommended remedies for good health, so don’t skip it. Through regular exercise, you get to make your heart stronger and better at pumping blood. When this happens, it lowers the pressure in your arteries. 

You don’t have to do strenuous exercises—150 minutes of exercise, such as walking every week, can help lower your blood pressure. So get out of the house and get moving!


Reduce Salt

Salt is found in almost all food today, especially processed ones. High levels of salt in your diet can cause high blood pressure. So, if you want to manage your blood pressure, you need to decide to cut back on the salt. Swap processed food with fresh ones. For home cooking, season meals with herbs and other spices instead of salt. 


Consume Less Alcohol

Alcohol can increase blood pressure and if you drink more than two bottles a day, then it’s time to rethink your alcohol intake. Manage your blood pressure by avoiding places or gatherings that might tempt you to consume alcohol. If you need booze, schedule it at least once a week, and make sure not to overdo it. Drinking alcohol is fine as long as it’s in moderation. 


Get More Potassium

Potassium helps your body eliminate sodium and eases pressure on your blood vessels. Therefore, you need to consider adding more potassium into your daily diet. Potassium-rich foods include leafy greens, tomatoes, and potatoes. If you want something sweet, try eating bananas, melons, and oranges. Milk and yogurt also have adequate potassium content, as well as tuna, nuts, and beans. 


Consume Less Caffeine

Most people need several jolts of caffeine every day. However, if you want to manage your blood pressure levels better, it’s time to cut back on your caffeine intake, especially if you feel like you’re sensitive to it. Caffeine causes a short-term spike in blood pressure. 


Manage stress

Stress is one of the triggers of high blood pressure. When you’re constantly under a lot of stress, your body is always in fight or flight mode. This means that you have a faster heart rate and constricted blood vessels. Knowing how to manage your stress is important to lower your blood pressure. There are a lot of ways to manage your stress. You can listen to soothing music, meditate, and work less. 

These are some of the things that you can do to manage blood pressure levels. Don’t let your blood pressure get the best of you. Get active, reduce sodium, have more potassium in your diet, manage your stress, and consume less caffeine and alcohol. You’ll thank yourself later for all of these. 

If you want to learn more about high blood pressure, get in touch with us today for a free consultation.

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