High blood pressure is often a genetically-linked condition. Even people with family history can learn to live with their condition. Simple lifestyle changes could help you manage your high blood pressure. Here are a few tips to help you manage yours.
Limit Cholesterol Intake
One of the worst things you can do for your heart health is to eat a ton of cholesterol. Usually, you’ll find it in foods with lots of saturated fats. It also helps to learn the difference between good and bad cholesterol.
High-density lipoproteins or HDL are good for our health. We can increase them by eating diets full of healthy fats. Olive oil is a great option when you’re trying to increase your HDL levels. You can add a tablespoon of it to most of your meals to increase your consumption of unsaturated fats.
Decrease Sodium Consumption
Sodium can lead to increased blood pressure, too. Look up the best salt substitute for high blood pressure. You’ll find a ton of different options that could help you limit your sodium intake.
Decreasing your sodium intake would put less stress on your cardiovascular system. Adjusting to a lower-sodium diet is easier when you’ve got a great substitute. Potassium has a great reputation as a flavorful sodium substitute. It’s worth trying if you’re struggling to control your blood pressure.
Eating homemade food is also helpful when you’re limiting your sodium consumption. A lot of restaurants load their meals with tons of salt. As a result, nearly everything on the menu has is high in sodium. Cooking all your meals at home would let you easily control how much salt is going into your food.
Eat a Lot of Fiber
Fiber helps control our gut motility and promotes a healthy gut microbiome. Getting enough fiber in your diet could help you improve on several health metrics. It can even help you get your blood pressure back under control.
Heat a bowl of steel-cut oats in the morning to eat for breakfast. That’s a great way to start your day. You’ll have plenty of fiber in your stomach by the time you’re leaving for work.
Whole Grains Can Be Good for Heart Health
Whole grains also help us control our hunger throughout the day. Usually, they’re a low-glycemic food, meaning they won’t spike your blood sugar. Keeping your glucose under control can help you feel fuller during the day.
That can help you make it to diner without eating a high-sodium snack after lunch. Designing a low-sodium diet is your best defense against high blood pressure. You’ve just got to make sure you stick to it.
The first couple of days is always the toughest whenever you’re starting a new habit. Just tough it out for the first few weeks, and you’ll develop a new habit in no time.
Create a Cardio Routine
Running is something humans were meant to do daily. Our ancestors were persistence hunters, meaning they ran down their meals. Our bodies are built to handle long-distance running. It’s good for our bones and our hearts.
You don’t have to start running marathons, but being active will help. Go on a walk around the neighborhood after you get home from work at the end of each day. Just making laps around the neighborhood can help improve your blood pressure.
Get Plenty of Omega 3s
Another way you can support healthy blood pressure is by increasing your omega 3 intakes. These are healthy fats, and they’re great for your heart.
You can get a lot of them in your diet by eating fatty fish. Salmon is a great source of healthy fats, including omega 3s. Eat some of it in your diet at least twice a week. That should be enough to give you plenty of them.
Living With High Blood Pressure
Living with high blood pressure doesn’t have to be a long-term sentence. You can make simple changes to your life, and you’ll notice an improvement fast. Stick to the changes. You can decrease your blood pressure quite a bit without taking any medication. Building the right habits is where it all starts.