How much exercise to lower blood pressure?
Maintaining a physically active lifestyle that includes regular exercise is one step towards preventing heart disease and promoting low blood pressure.
Benefits of Exercise
Here are a few health benefits linked to exercise:
- Stronger heart and cardiovascular system.
- Improved circulation.
- Reduce symptoms of heart failure.
- Boost energy levels.
- Increase endurance.
- Increase strength & muscle tone.
- Better balance and flexibility.
- Stronger bones.
- Decreased stress, anxiety, & depression.
- Decreased body fat.
- Better sleep.
How Much Exercise
Blood Pressure & Wine: Will an extra glass of wine increase my blood pressure?
Here’s a question submitted by a reader of The Heart of Health.
Question: I have been following alot of your advise, thank you. I was back to a consistent blood pressure around 120/80. It seems to be creeping up a bit now. I think maybe a glass a wine more frequently in summer parties and gatherings is the only change. I typically only have wine on Friday and Saturday (2 glasses max). Could a few more evenings of a glass of wine make that much difference? I see stress as less in summer as I work much less.
High Blood Pressure and Heart Disease
If your blood pressure stays consistently elevated you may be diagnosed with hypertension (high blood pressure). High blood pressure is known as the ‘silent killer’ because you may have high blood pressure and not even know it. Usually there are no symptoms. That is why it’s some important you monitor your blood pressure on a fairly regular basis.
If you do not take steps to control high blood pressure you risk long term consequences that can be fatal.
How does high blood pressure impact your body?
Let me give you a brief idea of what’s going on within your body when your blood pressure is elevated.
How does exercise lowers blood pressure?
When you exercise regularly your heart becomes stronger and more efficiently circulate blood. This means the heart doesn’t have to work so hard and it takes less force against your artery walls to circulate oxygenated blood through the body.
Being regularly active can reduce your systolic (top number) blood pressure by 5 to 10 mm Hg. However, don’t expect overnight results. It can take up to 3 months for regular exercise to impact blood pressure levels.
Dandelions to Lower Blood Pressure
Did you know dandelions can be used to lower blood pressure?
The Leaves – Diuretic & Potassium Source
The leaves of a dandelion (Taraxacum officinale) plant act as a natural diuretic increasing urine production. They may be used to treat conditions that require a mild diuretic, such as high blood pressure, liver disorders, and digestive issues. The fact that dandelions are a source of potassium is another plus for promoting a lower blood pressure. The leaves of the dandelion are also used by health care providers to support kidney function.
The Flower – Antioxidant
Salt Substitutes to Lower Blood Pressure
By reducing the sodium content of your diet you’ll promote a lower blood pressure.
What are salt substitutes?
Salt substitutes are foods low in sodium, but that still provide the flavor of salt. Salt substitutes frequently contain potassium chloride, which provides a flavor similar to sodium chloride (table salt).
Potassium Chloride
Salt substitutes containing potassium chloride not only allow you to reduce your daily sodium intake, the potassium itself promotes a lower blood pressure. A study published in the 2001 British Medical Journal found a high potassium diet linked to many health benefits, such as lower blood pressure, and reduced risk of stroke, heart disease, and kidney damage. Many studies showed an increase in potassium directly associated with a reduction in systolic blood pressure in individuals with high and normal blood pressure levels.
Caution!
While potassium chloride as a salt substitute may be beneficial for many, it can be harmful for some. There are several medical conditions that predispose the development of hyperkalemia (high potassium levels) by impairing the renal excretion of potassium. Some or the conditions that predispose you to hyperkalemia include renal failure, diabetes mellitus, and hypoaldosteronism. Before utilizing potassium chloride as a salt substitute consult with your physician to ensure it’s safe for your situation.
Spices and Herbs
You can make your own salt substitutes by combining dried spices and herbs. Mrs. Dash is a ready to purchase product that provides spice and herb mixes for you ready to use.
If you go this route, just remember these substitutes are not trying to mimic the flavor of salt. Instead you’ll be “retraining” your taste buds to enjoy a wide variety of new flavors so your need for the salt shaker decreases.
Salt Substitutes When Cooking
Spices and herbs or salt substitutes made with potassium chloride both have their place in food preparation. If you are baking foods it is likely potassium chloride products will yield a better result. However, if you are preparing meats, stews, and casseroles a mixture of spices and herbs will do the trick. Experiment to find the flavors you especially enjoy!
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
