9 Everyday Habits That Secretly Raise Your Blood Pressure

In the United States, almost half of adults have high blood pressure (hypertension). High blood pressure occurs when the strength of the blood becomes too high because it grows against the walls of your arteries.

Factors such as Diet, stress, sleepAnd even hidden environmental triggers (such as air pollution) can contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

Even if you think you know what causes high blood pressure, here Less obvious habits that rack heThe more you can decrease it naturally.

Sleep is Important for blood pressure regulation. Poor sleep (both in terms of quality and duration) can increase your blood pressure.

Focus on sleep of good quality by avoiding heavy meals a few hours before bed, getting enough physical activity and keeping your room silent, fresh and dark for a relaxing sleep environment.

It is recommended that adults over the age of 18 get 7 to 9 hours of sleep per night.

Breakfast has been demonstrated Cortisol at pointThe main stress hormone. In studies carried out on women and adolescents, those who regularly jumped breakfast experienced higher elevations of blood pressure.

Other studies are necessary on larger populations, but researchers have found that regular cortisol points can lead to a Increased metabolic syndromeA group of conditions that increase your risk of heart disease, diabetes, stroke and other harmful health problems.

To maintain blood pressure at a normal level, drink a lot of water. Dehydration can reduce your blood vessels, which can cause higher blood pressure.

It is recommended that Men consume at least 15.5 cups of liquids per day and women consume at least 11.5 cups of liquids per day (water and food).

Working long or overtime can lead to sustained stress which is associated with an increased risk of high blood pressure.

To reduce your risks, make sure you take frequent breaks And do something relaxing. Even “Micro-Bakens” (10 minutes or less) Will give you time to get up and have a coffee, stretch your legs, walk quickly or listen to a favorite song.

To prevent and reduce high blood pressure, be sure to get enough physical activity throughout the week.

The American Heart Association (AHA) recommends that adults obtain at least 150 minutes (2.5 hours) per week of aerobic activity of moderate intensity (like a fast walk or tennis) or 75 minutes per week of aerobic activity of vigorous intensity (like running or swimming), or a combination of the two.

Maintain a Healthy weight is important to control blood pressure levels. Weight gain can cause high blood pressure, especially if you treat overweight or obesity.

To maintain a healthy weight, focus on portions control When you eat meals and make sure you get Enough physical activity.

Smoking Increase your risk of high blood pressure Because Increases the risk of plaque accumulation in your arteries. Over time, the accumulation of plaque can cause a condition called atherosclerosis, which can increase your risk of heart disease. In the short term, blood pressure increases each time you smoke.

To support optimal blood pressure and heart health, It is best to avoid or stop smoking.

Drink Too much alcohol May increase blood pressure by increasing blood volume, heart rate and plasma renin activity (ARP), which shrinks blood vessels and raises arterial blood.

Avoid alcohol or limit the intake as far as possible. The AHA recommends that women do not consume more than one alcoholic drink per day and that men do not consume more than two alcoholic drinks per day.

Consuming high quantities of added sugar can Increase your risk of obesitywhich raises blood pressure. Research also shows that sugars added in carbonated drinks can also negatively affect blood pressure.

AHA recommends men limit their sugar intake to no more than 9 teaspoons (36 grams or 150 calories) of sugar added per day and women limit the contribution of sugar to No more than 6 teaspoons (25 grams or 100 calories) per day.

Although your health care provider can prescribe medication as part of your treatment plan, making healthy lifestyle changes by the heart is just as important to reduce blood pressure. Naturally try the fixed fixes by the following research to lower blood pressure.

• Improve the quality of your sleep: Obtaining a good night’s rest is the key to regulating blood pressure. Over time, lack of sleep or poor quality sleep can increase your risk of chronic diseases (long -term). Get 7 to 9 hours of sleep per night.
• Take a probiotic: Research has revealed that supplementation in probiotics – which improve the levels of “good” bacteria in your intestine – can considerably reduce blood pressure.
• Consume more potassium: Eating more foods rich in potassium, such as bananas and sweet potatoes, can help manage blood pressure by softening tensions in the walls of blood vessels. Potassium -rich foods can also help reduce the effects of sodium (salt) in the diet.
• Move your body: Add the regular exercise in your routine (at least 150 minutes per week). “You do not need a gym subscription – the test march or any other activity that makes you sweat and will become without testing,” said Adamson.
• Eat healthy foods for the heart: To support the health of your ticker, load vegetables, fruits, whole grains, healthy fats (such as nuts and avocado) and foods rich in protein.
• Lose weight: If you treat overweight or obesity, losing weight will help lower blood pressure. “Work towards a healthy body weight while avoiding rapid choices or take -out dishes,” said Adamson. “Bring your lunch at work, read the food labels and try smaller portions. Even 5 to 10 pounds (LB) can make a difference in reducing naturally blood pressure. ”

Beyond the obvious engines of high blood pressure, other factors that contribute to high blood pressure include Lack of physical activity, smoking, alcohol, weight gain and bad sleep.

To reduce high blood pressure and improve your overall health, there are a number of natural solutions you can try, from the exercise regularly to improving your sleep quality.