Keeping your blood pressure low can be a real lifesaver, literally. High blood pressure can be a killer and is often the result of poor life choices when it comes to your diet and exercise regime.High blood pressure can result in damage to your heart and coronary arteries, including heart attack, heart disease, congestive heart failure, aortic dissection and atherosclerosis to name but a few. By changing your habits you can ensure your blood pressure stays low and as a result you stay healthy, here’s how:

Keep your weight down 

A healthy weight and controlled weight loss when it’s needed,so if you are carrying a few extra pounds is one of the most effective ways of keeping your blood pressure low. This is because your body doesn’t have to work as hard to pump the blood around to your organs and supply it with enough energy to function. Not to mention carrying excess weight is more of a strain on your heart so it has to work harder!

Exercise regularly 

Exercising regularly can significantly lower your blood pressure. Incorporating just 30 minutes of exercise each day into your life can significantly reduce your blood pressure and improve your cardiovascular health. Strength training and weigh training are also effective forms of exercise to help reduce blood pressure. 

Eat healthier

You are what you eat. Consuming a diet that is rich in all the good stuff such as whole grains, fruits, vegetables and low-fat dairy products is the best thing you can do, especially when combined with regular exercise to loweryour blood pressure and keep it low. Stay shut of those nasty saturated fats too and you can potentially lower your blood pressure by up to 14 mm Hg.

Reduce sodium in your diet

Are you a salt lover? Covering your food in salt and choosing foods that contain lots of sodium can be having a detrimental effect on your blood pressure levels. Even a small reduction in the sodium in your diet can reduceyour blood pressure by 2 to 8 mm Hg so it’s a very necessary and worthwhile step to take! How can you actively reduce sodium intake in your diet? Read food labels to see what you are consuming and how much. Don’t add salt to your meals, if you want a pinch switch to pink Himalayan salt instead as it contains an abundance of minerals. Lastly, stay away from processed foods,as these are the worst offenders for containing loads and loads of salt!

The above 4 points are simple, none-complicated ways to keep your blood pressure down. Don’t reach for the chocolate bar in the fridge; grab the fat free yoghurt instead! Bad habits sustain unhealthy choices so make small changes and the big changes will come and remember its all about the long term so keep it up and take care of your body on the inside.

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Betsy Smith

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