blood pressure

How do you reduce your blood pressure using lifestyle?

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There are many ways to reduce your blood pressure using your lifestyle. Weight loss will really help you reduce your blood pressure. Another way is movement. Walking is a great way to reduce your blood pressure. Start a walking program- even 2000 steps extra per day is great for your body. Reducing stress can help. We know when you get stressed, your blood pressure goes up. Stress relaxing techniques like meditation and yoga will help bring your blood pressure down. Another big way to reduce blood pressure is through a dietary change. Reducing sodium through eliminating processed foods and removing the saltshaker from the kitchen table is a great idea. You need to also increase your potassium rich foods in your diet and eat them daily. Potassium rich foods are foods like kale, avocado, tomatoes, sweet potatoes, and bananas. Eat for your health!

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How do you take your blood pressure?

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Most people take their blood pressure with an automated cuff at home. If you are buying a cuff, buy a an arm cuff rather than a wrist cuff. Make sure the size is good and if you have a larger arm, the cuff needs to be larger. The same goes for if you have a smaller arm, use a smaller cuff. Some people with very thin arms will even need a pediatric cuff. This is important because if you have a large arm and the cuff isn’t large enough for your arm, then your blood pressure will appear falsely elevated. Similarly, if your cuff is too big for your arm, your blood pressure will appear lower than it actually is.

Blood pressure should be taken in a quiet room and your legs should not be crossed. Make sure you have been sitting for three minutes before you actually take your pressure. Also make sure that the arm is lying comfortably at the level of the heart.

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