The #1 Most Googled Health-Related Question of 2019. How Can I Lower My Blood-Pressure?
About 1 in 3 US adults — or some 75 million people — have high blood pressure and only 54% have it under control, according to the US Centers for Disease Control and Prevention.
Therefore, it should come as no surprise that “how to lower blood pressure” topped the list of most-searched health-related questions on Google in 2019.
High blood pressure, or hypertension, is generally diagnosed when a person has a blood pressure reading higher than 130/80. It’s recorded as two numbers with the top number referred to as systolic blood pressure and the bottom number as diastolic blood pressure.
Eating a healthy diet with less sodium and more potassium, losing weight, getting more exercise and relieving stress can all help lower blood pressure, according to Johns Hopkins Medicine.
But these blanket recommendations aren’t very specific so I’ll give you some more specific diet and exercise recommendations to help you better tackle high blood pressure.
First of all, get an annual physical! The problem with high blood pressure is that millions of people walk around feeling just fine but don’t even realize their blood pressure is high. This is why high BP has been coined “the silent killer”. Routine checkups will allow you and your doctor to catch BP changes before they become problematic.
Second, cutting out high sodium and high trans fat processed foods will make a huge difference in your blood pressure. Make it your priority to eat “clean” foods whenever possible. What does “clean” eating mean? Quite simply, if your food was made in a factory, it’s processed. Clean eating involves whole foods in their natural, unadulterated state. Fruits and vegetables, grass-fed beef, cage-free poultry, wild caught fish, whole grains and legumes… These are the foods that are greatly beneficial in combating high blood pressure.
Last, but certainly not least, keep active! It is an absolute, scientifically proven, fact that exercise lowers blood pressure. When you stay active, you’re not just improving how you look on the outside. With regular exercise, your insides, particularly your heart and entire cardiovascular system are breathing a sigh of relief from the outward pressure high blood pressure causes on all parts of your cardiovascular system and brain.
Think of this analogy— have you ever had a bubble develop on the side-wall of your car’s tire? That’s essentially what high blood pressure has the potential of doing to your heart and circulatory system. But in the case of your cardiovascular system and brain, a side-wall bubble doesn’t just mean a quick trip to your local tire store. It means heart attack, stroke, aneurisms, and very possibly death.
The health benefits of controlling blood pressure include reducing the risk of heart attack, stroke and even dementia. Many people don’t realize that uncontrolled high blood pressure is also one of the primary causes of kidney failure.
Please, if you aren’t getting annual physicals, make it your priority to schedule an annual checkup with your doctor in the next month. Some people battle with uncontrolled high blood pressure even if they are eating right and exercising regularly. For these people, many medication options are available to help bring blood pressure back to an acceptable range.
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