If you want to lower your high blood pressure/hypertension quickly and naturally at home - then we will chat about the best ways to do this! The very first thing to reduce is your SALT intake. Salt makes your body hold onto water If you have too much salt in your diet, the extra water in your blood means there is extra pressure on your blood vessel walls, raising your blood pressure. cooking.

2) Weight loss - For a lot of us - me included - we’ve gained some weight over the last 2 years. Busier working lives, less time for exercise and slowly the weight can creep up. Being overweight or obese increases your chance of having high blood pressure.

3) Exercise Regularly - being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition and added bonus of losing wieght.

Aim to do moderate intensity exercise - anything that gets you out of breath- brisk walking, cycling, jogging, swimming or other sports you enjoy at least 3 times per week. [Aim to build this up to 150 minutes per week in a couple of separate days.]([ Ссылка ])

4) Eat a healthy balanced diet

- Its too simplistic to just cut out salt but ignore diet
- Aim for a mediterrean diet - no strict - must eat this but - balance of lots of fruit and veg, whole grain, legumes, nuts, seeds, fish, low fat dairy - using extra virgin olive oil for cooking.
- Reduce your saturated fats - these are fats in sausages/burgers/bacon/butter/cheddar cheese
- Atleast 5 fruit and veg per day

5) Reduce Stress Levels- So when you are stressed you release hormones like adrenaline and cortisol. These work part of a response you might have heard - “fight or flight” - the tigers are long gone coz we destroyed their habitats - but the response still increases your heart rate and blood pressure to make you ready to fight or run!

- Get into meditation - studies have shown meditation and mindfulness is a great way to help reduce your stress. Aim to do it twice daily - morning and evening - 10 minutes just focusing on breathing.
- Exercise is another great method to help burn that physical stress off.
- Also doing things you love - video games/friends etc - things that recharge your batteries and make you feel happy can release good hormones that can relax your blood vessels.

6) Limit your alcohol intake

People who drink alcohol tend to have high blood pressure - it is also high in calories so makes you put on wt =, in turn, can make you inc bp even more. We should aim to drink within healthy limits of 14 units per week.

7) Reduce your Caffeine intake - You get caffeine in tea/coffee/energy drinks and soft drinks - but it can cause your blood vessels to constrict - meaning - narrowing - this in turn can increase BP.

8) Stop Smoking

Lifestyle factors or tablets? The age-old question of whether you should start tablets or try to change your lifestyle to help you reduce your blood pressure. I will explain what I tell my patients in the hope that it helps you! Good luck with your journey.

0:00 - Reduce Salt intake to help blood pressure
1:38 - Lose weight to lower blood pressure
3:29 - How stress increases blood pressure quickly
4:12 - How to reduce stress?
5:19 - Reduce alcohol use to lower blood pressure naturally
6:00 - Lower caffeine intake to treat hypertension
6:40 - Stop smoking to treat high blood pressure
7:05 - Should I take medications or change my lifestyle to reduce blood pressure?


#highbloodpressure #treatbloodpressure #hypertension

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DISCLAIMER: ** The information in this video is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. **

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