If you are diagnosed with high blood pressure it is important to know exactly what this means as well as what you can do in order to regulate it. High blood pressure simply means that the amount of pressure in your cardiovascular system is too much. This means that the blood is densely packed in the blood vessels and cannot move around as easily. This could be the result of the blood being too thick and sticky or that the veins are too narrow.
Another way to think about it is to think of a balloon that is being pumped full of air. When the air becomes too much, the balloon will burst. The same goes for your veins. When the blood becomes too thick and cannot move freely, it may burst. When this happens you may end up suffering from a stroke or a heart attack. As you can see, blood pressure is important and if you have high blood pressure it is a good idea to make some lifestyle changes to ensure that you are as healthy as possible.
Here are 16 steps that you can take in order to ensure your blood pressure remains stable.
1. Get Some Sleep
One habit that many people who have high blood pressure have is not getting enough sleep. Sleep is extremely important as it is a time when the body heals itself. When you do not get enough sleep you will feel lethargic and tired, which can be stressful on your body. When your body is feeling stressed, it can result in higher blood pressure. In order to regulate your high blood pressure, make sure that you are getting enough sleep each night as this can go a long way to improving not only your blood pressure but your overall health.
2. Sleep Apnea
You may think that you are getting enough sleep each night, but if you suffer from sleep apnea, the sleep that you do get is rather poor. Sleep apnea is a condition where you are awake for stints at a time through the night, even if you do not realize it.
During these stints, you may even stop breathing for a few seconds. When this happens your body is not getting enough oxygen, which can result in many health problems.
If you are feeling exhausted even if you feel like you are getting enough sleep each night, it might be a good idea to have a sleep study conducted.
3. Use NO2
NO2 is something that not everyone is familiar with. It is simply nitric oxide in a supplement form. This means that it will work as a vasodilator. Vasodilators help to open up the veins, which allows blood to flow more freely.
NO2 allows more nutrients and oxygen to be delivered to the muscles and brain, which means that it is also effective at fighting high blood pressure. Before using any NO2 product make sure that you check with your physician first and avoid ones that contain caffeine.
4. Eat Your Beets
Another way to help open up your veins is to eat foods that are known vasodilators.
One food that you can consume more of is beets. Beets are not only rich in nutrients and minerals that the body needs, but they also are known vasodilators.
You can simply roast beets, steam them, or add them to salads. Adding beets to your diet is an easy way to help lower your blood pressure and keep it within a normal rate.
5. Eat Some Garlic
Another great vasodilator is garlic. Garlic is known for being able to help open up the blood vessels and to help improve blood flow overall. It also helps to improve oxygen delivery.
This makes it a good substance for people who have high blood pressure as this herb is easy to add to almost any food that you are eating. It will add some flavor and reduce the need to add salt to your food, which can actually increase blood pressure.
In addition, garlic is great for digestive health and can help combat infections and bacteria.
6. Add Potassium Rich Foods to your Diet
Potassium is a very important nutrient that helps the body remove sodium through the urine. If you are diagnosed with high blood pressure, eating foods that are high in potassium can help to lower your blood pressure in a natural way.
Some foods that are high in potassium include leafy green vegetables and fruits such as bananas. Eating whole foods such as these can be an easy way to regulate your high blood pressure.
7. Eat Magnesium Rich Foods
One diet that is often recommended for those who have high blood pressure is the DASH diet. This diet consists of eating foods that are rich in magnesium, potassium, and calcium and lowering the amount of sodium that is consumed.
Increasing the amount of magnesium that is in your diet can help improve the electrolyte balance, which helps your blood flow smoothly around the body. When you eat magnesium-rich foods your neurochemical balance leans more toward relaxation, which makes these foods good to eat before bed to help you sleep.
If you have really high blood pressure a short term solution is to start taking an aspirin a day. Aspirin is a pain medication that can not only help manage some of the side effects that occur with high blood pressure, but it also works as a blood thinner.
This means that the aspirin can help thin blood that may be thicker, which could be the cause of your high blood pressure in the first place. While taking aspirin is not a long term solution, it can be used when your blood pressure is really high and you need to lower it quickly.
9. Eat Apples
One of the best fruits that you can snack on if you have high blood pressure is apples. Apples have a high amount of vitamin C. Vitamin C is a powerful antioxidant that can help boost your immunity.
In addition, vitamin C simply makes you feel better overall. Apples also contain epicatechin, which is another vasodilator that will open up the blood vessels to allow more oxygen and blood to flow through them.
As the saying goes, eating an apple a day really can help to keep the doctor away as it can lower blood pressure and boost immunity.
10. Eat Some Dark Chocolate
When you are reading through this list you may be thinking that a lot of the foods that you need to eat are fruits and vegetables and you are correct. For some people, eating sweets is something that makes them feel good, even though it is not good for them.
The good news is that eating dark chocolate can actually help lower your blood pressure so if you are craving something sweet, reach for a bar of dark chocolate.
Dark chocolate increases oxytocin, which will put you in a more relaxed state and help you combat high blood pressure.