5 ways to reduce your high blood pressure or Hypertension

So you have hypertension…

You’re not alone. Hypertension is very common. In fact, it’s estimated that up to 45% of adult Americans have it. Nearly half of those known to have hypertension are inadequately treated, which is where proactive action between you and your physician comes in!

But first, what is it?

Hypertension is essentially high blood pressure. When your physician gives you a diagnosis of hypertension, it’s because of two numbers:

1. The top number is the “systolic” which is the pressure measured in your arteries when your heart is contracting.
2. The bottom number is the “diastolic” which is the pressure measured in your arteries when your heart is relaxed (aka not contracting).

Now that you know a little bit more about high blood pressure ranges, you might be wondering what a an ideal blood pressure range looks (and feels like).?

Blood pressure is considered “normal” when the systolic (top number) is 119 or lower and when the diastolic (bottom number) is 79 or lower. Elevated blood pressure (pre-hypertension) is signified by the systolic number hovering between 120-129.

Hypertension (high blood pressure) is indicated by the systolic number being at 130 or higher and/or the diastolic number being 80 or higher.

You may have heard hypertension being called the “silent killer.” But why? Hypertension causes no significant physical symptoms until it has really taken hold. For instance, it increases your risk for heart disease, which eventually causes heart attacks, heart failure, or an irregular rhythm called atrial fibrillation. Hypertension also increases the risk of a stroke and kidney disease (which is the second leading cause of kidney failure, requiring dialysis). Finally, hypertension is the leading cause of peripheral artery disease, as well as aortic aneurysm.?

Now that you know more about hypertensions, what can you do to keep it at bay?

Here are five simple ways YOU can reduce your high blood pressure:

1. Get your body Moving

Research has shown that doing cardiovascular exercise reduces your blood pressure. Exercises include running, swimming, or even dancing! Anything that raises your heart rate is chef’s kiss!?

2. Lose Weight

Losing as little as 10% of your body weight can drastically lower your blood pressure.

3. Lift Weights

Weightlifting, as well as other cardiovascular exercises, are very beneficial to your cardiovascular health —?keeping your blood pressure in a healthy range!

4. Watch Sodium Intake

On average, Americans consume far more sodium than is required on a daily basis. Read nutritional labels prior to buying them or even stick with natural whole foods that you can prepare yourself! Easing back on the salt intake can help lower your blood pressure!

5. Limit Alcohol Intake

Alcohol intake in excess can increase your blood pressure so limiting your alcohol intake can contribute greatly to reducing your high blood pressure.

For more articles like this and to learn more about the medical concierge services offered by Dr. Douglas Hilbert, check out https://www.drdouglashilbert.com/!