The NHS recommends several ways to reduce high blood pressure, with exercise being one of the most effective methods. Regular exercise not only helps you to lose weight (which helps to lower blood pressure) but it also keeps your heart and blood vessels in good condition. This is super important for reducing your risk of other health concerns. It is recommended that you should do at least 150 minutes of moderate aerobic exercise per week to keep blood pressure low.
But if you really want to tackle the problem, it’s time to hit the gym. Aim to do 30 minutes of aerobic exercise between 5-7 days per week and 30 minutes of resistance training 2-3 days per week.
Cross training is one of the best ways to work on your blood pressure, and when used in conjunction with resistance tra8ining, the results are super effective.
Of course, exercise is one aspect of reducing blood pressure. You can also work to reduce it by:
- Cutting out the caffeine
Caffeine-rich drinks such as cola, coffee and tea all raise your blood pressure, so aim to have less than two cups a day.
- Quitting smoking
While smoking isn’t directly related to increased blood pressure, it does cause your arteries to narrow which puts you at greater risk of heart attacks and strokes.
- Limiting alcohol
Alcohol is high in calories which increases your chances of gaining weight and also increases your blood pressure.
- Addressing your diet
Try to cut down on your salt intake as this raises blood pressure. Introduce healthy foods like whole grains, fresh fruit and vegetables to keep blood pressure low.
- Getting some sleep
Studies have shown that sleep deprivation causes high blood pressure, so try to get at least 8 hours per night to keep your blood pressure low.
If you are struggling to get a good 8 hours of sleep per night, check out our blog for 5 insomnia cures that actually work.
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