Maintaining appropriate blood pressure is critical for overall heart health, and Dr. Krishna Daram recommends easy yet effective lifestyle adjustments to assist you in doing so. Let’s take a look at 10 practical techniques for decreasing your blood pressure.
1. Watch Your Carb Intake
Cutting back on processed carbs and sweets is an important first step. Choose natural sources such as potatoes, sweet potatoes, and fruits. To keep blood sugar levels in balance, adjust your intake based on your activity level.
2. Embrace Minerals
Increase your consumption of potassium, magnesium, and calcium, all of which help to lower blood pressure. Include potassium-rich foods such as bananas and tomatoes, calcium-rich foods such as dairy and leafy greens, and magnesium-rich foods such as pumpkin seeds and almonds.
3. Selecting Wisely from the Dairy Catalog
If you can handle dairy, choose products from grass-fed cows. These include vitamin K2, which is important in the prevention of cardiovascular disease. Vitamin K2 is abundant in butter, ghee, hard cheeses, and chicken liver. A vitamin K2 supplementation is also an option.
4. Drink Tea Regularly
Teas including hibiscus, hawthorn, gotu kola, oolong, and green tea can help decrease blood pressure. Aim for 2-3 cups of tea each day, combining different tea varietals for best effect.
5. Increase the Pressure
Beets are high in nitrates, which are converted into nitric oxide, which promotes blood vessel dilatation and lowers blood pressure. Celery root, Chinese cabbage, and spinach are also high in nitrates.
6. Take a Sunbath
Sunlight stimulates the production of nitric oxide in the blood, which helps to reduce blood pressure. To receive the advantages, spend 20-30 minutes in the sun without sunscreen each day.
7. Get a good night’s sleep
Make sleep a priority by aiming for 7-9 hours every night. Inadequate or poor-quality sleep raises the risk of hypertension. Address sleep apnea if necessary to improve your cardiovascular health.
8. Get Your Body Moving
Participate in regular physical activity that includes both endurance workouts such as walking and cycling as well as strength training. Aim for 10,000 steps per day and stand for at least half of the day to reduce sitting time.
You may make proactive efforts toward keeping a healthy blood pressure by applying these easy yet effective techniques. Keep in mind that little modifications can lead to major gains in your overall cardiovascular health. For specialized counsel targeted to your unique requirements and health concerns, always visit with Dr. Krishna Daram.