Tips to help normalise blood pressure
Normal blood pressure range
Levels above or below this indicated values may indicate you have low or high blood pressure.
Why is blood normal blood pressure in important?
Maintaining normal blood pressure reduces cardiovascular risks.
Blood pressure can be affected by lifestyle but can also be influenced by genetic factors that could mean that medication is the solution to help lower or higher your blood pressure.
If your blood pressure is not influenced by genetic factors, there are a number of changes you can implement into your day to help achieve your ideal blood pressure.
If you have high or low blood pressure speak to your doctor for advice on maintaining normal levels.
Here are some simple solutions for you to try that could help maintain good heart health.
1. Eat more green vegetables and fibre rich foods digestible soluble fibre.
Soluble fibre can be found in food such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains.
2. Exercise more at least 150 mins a week is recommended for health.
Any exercise that raises your heart rate could help improve your cardiac muscle and improve your cardiovascular system. Joining class is a perfect way to achieve your quota, walking, swimming, jogging, dancing, taking up a sport or joining a gym are all ways to improve your fitness and potentially improve your cardiovascular health, hiring a personal trainer can be a great way of keeping appointments and ensuring you are getting the most effective workout possible.
3. Eat a diet rich in Polyphenols
· Cloves and other seasonings.
· Cocoa powder and dark chocolate.
· Non-berry fruits.
These foods are rich in the substance that has been linked to improved cardiovascular health and decreased risk of chronic diseases.
So while gorging on chocolate may not be conducive you good health the occasional nibble on dark chocolate may actually help low blood pressure aim for 70% or above for maximum benefits.
4. Reduce of manage your stress
We all have times of stress and encounter worry, but continued worry or stress can trigger the sympathetic nervous system and higher impact your blood pressure, finding ways to cope with the day to day stresses can help improve your health and wellness. Finding time to go for a walk, spending time in green spaces or even participating in activities such as mindfulness or mediation can help to bring your body back into balance. If you don’t like the idea of sitting in a circular meditation you can find thousands of free apps that can help you practice in private and can take less than 5 mins a day.
5. Lose weight
Being overweight can negatively impact your blood pressure, taking action to maintain a healthy weight can help to bring your blood pressure back to normal healthy levels. Even a few pounds of weight loss can have a big impact on your heart health.