How to lower High Blood Pressure
High blood pressure, or hypertension, is so prevalent in this country that 1 in 3 Americans have it. Most people don’t know they have it (it’s called the “Silent Killer”)! It can be genetic or lifestyle-induced (not exercising, eating a high-carbohydrate and high salt diet). Most people take medications that often have several side effects and can damage the liver taken over several years. Knowing what foods to eat and making the necessary lifestyle changes can not only lower your blood pressure, but put you at lower risk for heart disease, diabetes, cancer, and stroke. Below are a few tips:
- Exercise at least 30 minutes per day of strenuous physical activity 3-4 times per week-Exercising increases endorphins, the chemicals that make you feel good, lowers your blood pressure, increases your cardiovascular stamina and circulation, and increases your energy levels (less fatigue–you know that 2 PM feeling!)
- Eat a high protein, high fat (unsaturated fats), low carbohydrate and salt diet-sticking to fruits and veggies and quality sources of protein (salmon, nut butter, boneless-skinless chicken breasts-ex.) will allow the body to metabolize and utilize the nutrients your tissues need to function optimally lowering your BP.
- Manage your stress-This is the hardest one because most of us have high stress both at work and at home. It is often difficult to manage our stress because you have deadlines on projects and several assignments to complete at work, money and the economy during these challenging times, personal and family health concerns. Stress can lead to more than just high blood pressure (lack of sleep, headaches, change in libido and appetite just to name a few).
- Taking daily supplements of CoQ10, Garlic (eat raw or cooked), Omega-3 Fatty acids (EPA/DHA), and Folic Acid can help to lower blood pressure because they help to dilate blood vessels, increasing blood flow and insulating your blood vessels to pump blood more efficiently.
Taking these necessary steps will allow you to move well, think well, and live well! Stay tuned for next month’s tips from Lincoln Park Chiropractic!