High Blood Pressure
High blood pressure, also known as hypertension, gradually weakens and damages our hearts over time and is a major contributing factor to heart disease.
As we age, it’s natural that our bodies slow down and we find ourselves unable to do some of the things we used to, but high blood pressure accelerates this process significantly.
Alarmingly, an astounding four out of five men over the age of 55 suffer from high blood pressure, and many are unaware they have it. That’s because as arteries stiffen with age, blood pressure naturally rises, making it important for men to regularly monitor their blood pressure.
It’s recommended to get your blood pressure checked at least once every two years if you’re between 40 and 64, and annually if you’re 65 or older. You can do this at your doctor’s office, using a home monitor, or at many pharmacies.
Here are three effective ways to lower your blood pressure:
Adopt an Unsalted Diet
Limiting salt intake can have a significant impact on blood pressure. Focus on a diet rich in fruits, vegetables, and whole grains. These foods provide essential nutrients like potassium, magnesium, and fiber that help maintain healthy blood pressure levels.
Consider:
- Cooking at Home: Prepare meals from scratch to control the amount of salt in your food.
- Reading Labels: Look for products labeled “low sodium” or “no salt added.”
- Herbs and Spices: Use herbs and spices to flavor your food instead of salt.
Manage Stress Effectively
Chronic stress can contribute to high blood pressure, so finding healthy ways to manage stress is important.
Effective stress management techniques include:
- Meditation and Deep Breathing: Practice mindfulness or deep breathing exercises to calm your mind.
- Spending Time in Nature: Take regular walks in parks or spend time in green spaces.
- Stay Active: Engage in regular physical activities like jogging, swimming, or playing sports.
- Healthy Relationships: Maintain a healthy sex life and nurture supportive relationships.
- Balance and Moderation: Practice moderation in all aspects of life, whether it’s work, exercise, or food.
- Engage in Regular Exercise
Exercise
Research consistently shows that 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, can significantly reduce blood pressure. Regular physical activity strengthens the heart, allowing it to pump blood with less effort, which lowers the force on the arteries and, consequently, blood pressure levels.
Aim to:
- Incorporate Physical Activity: Include exercises such as walking, running, cycling, or swimming into your daily routine.
- Variety in Workouts: Mix up your exercise routine to include cardio, strength training, and flexibility exercises.
- Socialize Through Sports: Join local sports clubs or groups to make exercise more enjoyable.
Tips to consider
- Keep a Blood Pressure Log: Track your readings at home. By logging your blood pressure regularly, you can identify patterns and discuss them with your healthcare provider.
- Download a meditation app: There are loads of free meditation apps like Insight Timer that help you relax, sleep better, or just take a minute on a busy day. Meditation is proven to help lower blood pressure.
- Exercise Tracker: Use an exercise buddy to help hold you accountable. Not for doing 100 push-ups but just to remain active.
Latest News
