Five ways to naturally lower your high blood pressure

According to a study done in 2017, more than 30% of Wyoming adults have been told that they have high blood pressure, or hypertension.

When your blood pressure stays high for long periods of time, it can cause the heart to pump harder and possibly lead to serious health problems such as heart attack or stroke. If you consistently have higher blood pressure than normal, there are ways to lower it with lifestyle modifications such as:

Eat Healthy

Fresh fruits and vegetables are said to be high in water content, which can help maintain fluid and electrolyte balance that also help keep blood pressure at healthy levels. Antioxidants are also found in fruits and veggies, which are said to help prevent damage to your blood vessels and related vascular disease that often presents with hypertension. The CDC also encourages you to eat a variety of foods rich in potassium, fiber, and protein and lower in salt (sodium) and saturated fat.

Exercise

Regular physical activity and movement can help maintain blood pressure levels. According to the American Heart Association, 150 minutes per week of moderate-intensity aerobic activity, or roughly 20 minutes a day, can help maintain healthy blood pressure.

Rest

Getting seven to eight hours of sleep each night is important to your overall health. Getting less than six hours of sleep is known to be bad for your overall health. Shift work, stress and other sleep troubles may lead to hypertension in both children and adults.

Stop Smoking

Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you smoke, quitting will lower your risk for heart disease. Talk with your health care team for ways to help you quit.

Limit Alcohol

Alcohol can raise your blood pressure. The CDC recommends that men should have no more than two alcoholic drinks per day, and women should have no more than one alcoholic drink per day.

If you’re monitoring your high blood pressure, and don’t see it improve after implementing the changes outlined above, talk with your healthcare provider as you may need further treatment such as medications or other tests.

Symptoms of extreme hypertension

Unfortunately, high blood pressure usually has no signs or symptoms; consistently measuring your symptoms is the only way to know if your blood pressure is high. However, if your blood pressure is extremely high, you may experience these symptoms:

• Blood in the urine
• Chest pain
• Difficulty breathing
• Fatigue or confusion
• Irregular heartbeat
• Nosebleed
• Pounding in your chest, neck, or ears
• Severe headaches
• Vision problems

If you have any of these symptoms, see a doctor immediately as you may be experiencing a hypertensive crisis that could lead to another serious health condition.

CCH is open, safe and ready to see you

With almost 80 physicians, physician assistants and nurse practitioners in nearly 20 specialties, CCH is committed to your wellbeing right here at home. If you have been putting off a visit to your doctor for a regular checkup, contact them; they can help weigh your personal healthcare risk and avoid further delayed diagnoses.

Visit www.cchwyo.org/findadoc to find your provider or clinic.