How to Lower High Blood Pressure

With close to a quarter of all adults having high blood pressure, it is important to be aware of your blood pressure levels, by having it regularly monitored at home or by your doctor when you have your regular checkups.

That being said, here are 3 ways you can do to help lower your blood pressure.


Lose Weight (if you are overweight)

How do you know if you are overweight? Take a look at a BMI (body mass index) chart like the one we have below.

How to Read the Chart:
1. On the left column look for your height in inches.
2. When you find your height, scan that row slowly to the right until you get to your weight in lbs.
3. Once you get to your weight, take note of the number in the BMI row, this is your BMI, and above the BMI number the chart will tell you if you are in the normal weight range, overweight, obese, or extremely obese.
4. If your weight is less than the lowest weights in the chart, this means that you are underweight.

The target goal would be to have a BMI between 19 to 24.


Exercise

Exercise has been proven to be one of the best ways to lower high blood pressure. Studies have shown that even walking 30 minutes a day improves blood pressure.


Reduce the amount of salt in your diet

Sodium in our food is by far one of the biggest causes of high blood pressure. A lot of it having to with the increase of junk food variety and the rise of fast food. Take into consideration that the average person's normal sodium intake requirement is around 1,500 mg per day, and a Big Mac at McDonald's has 1,000 mg of sodium. If you top that off with an order of large fries, you add another 360 mg of sodium.

Now, the guidelines state that for the average American, you should limit your sodium intake to 2,300 mg, and if you are above the age of 51, 1,500 mg. On average however, the average American gets about 3,400 mg of sodium daily. This is a reason for the rise in high blood pressure.