High blood pressure is one of the leading causes of cardiovascular disease. Here are 6 things you can do to keep your blood pressure healthy.
In the realm of health, prevention is always better than the cure.
While getting the necessary treatments is essential once you have a disease, it’s better to prevent it from happening altogether.
When it comes to blood pressure, the best thing to do is to keep it from going too high in the first place.
High blood pressure (hypertension) is one of the leading causes of heart attacks, stroke, and cardiovascular disease.
Often, hypertension and poor circulation symptoms are related, which can lead to a host of other issues.
However, if you already have healthy blood pressure levels, then preventing cardiovascular problems is much likelier than if you’re treating hypertension.
While there are effective treatments for people with high blood pressure, it’s better to prevent.
Therefore, in the spirit of prevention, the following are 6 things you can do to maintain healthy blood pressure.
1. Maintain A Healthy Weight
There’s a direct correlation between blood pressure levels and how many extra pounds you put on.
People who are overweight can lower their blood pressure by losing as little as 10 pounds.
One of the best ways to maintain a healthy weight over a long period of time is by adopting healthy eating habits and an active lifestyle.
2. Become Physically Active
Regular exercise helps to lower blood pressure levels and strengthens the heart.
There’s no need to become an athlete or look like a fitness model – just a few hours a week can go a long way.
Try taking a brisk walk for about 2.5 hours a week or even jogging if you’re feeling up to it.
3. Minimize Salt Intake
Salt is everywhere nowadays: in canned soups, breads, frozen dinners, deli meats, and even cookies.
Salt (or sodium) naturally raises blood pressure, so be mindful about how much salt you consume and keep it to a minimum.
Ideally, it’s best to consume less than 2,300 mg of sodium a day, according to experts – and less than 1,500 mg if your numbers are worrying.
4. Eat More Fruits & Veggies
Fruits and vegetables are full of nutrients that help prevent cardiovascular disease, among others.
A good goal is for every meal to be around 50% fruits and/or vegetables.
5. Drink Less
You don’t have to stop drinking if you already do, but make sure to keep it moderate.
Regular drinking can lead to long term increases in blood pressure.
Men under 65 should drink no more than two drinks per day and older men should stick to one drink.
Women of all ages should drink no more than one drink per day.
Keep in mind that these recommendations are for single serves and that serving sizes differ between types of alcohol.
For example, a 12-ounce beer and a 5-ounce glass of wine are both single servings.
6. Quit Smoking
Tobacco products can affect your blood pressure both in the short and long term.
Smoking and chewing affect your blood pressure numbers in the short term, but they will also damage your arteries due to the chemicals they contain.
As the arteries get damaged, they get narrower and increase blood pressure in the long term.
If you partake of tobacco products, find a way to quit.
In addition, nonsmokers should stay away from situations where they’ll be exposed to secondhand smoking, as the results can be the same.
Bonus: Circulation Supplements
For people who want to get some extra help, adding circulation supplements to their routine can go a long way.
Take HeartBeet Complete, for example: it has 5 key natural ingredients that support healthy blood pressure and healthy circulation.
The main ingredient is beetroot powder, which is full of nitrates – compounds that help increase blood flow.
It also combines the power of l-arginine, l-citrulline, turmeric, and various key vitamins and minerals to promote healthy blood pressure levels.
If you want a supplement that combines the power of the most effective ingredients in one formula, try HeartBeet Complete.