11 daily habits that could silently rotate your blood pressure

Some daily habits could remove your blood pressure without you realizing it. These often neglected small behaviors can cause a temporary or sustained increase in your blood pressure, pushing you quietly closer to the risk of hypertension over time.

1. Eat ultra-transformed foods

“Regimes rich in saturated fats and processed foods contribute to endothelial dysfunction and weight gain, both increasing the risk of hypertension,” said John P. Higgins, MD, MBA, professor of cardiovascular medicine at the McGovern Medical School of Ut Health Houston.

Limit these foods and prioritize options rich in nutrients such as fruits, vegetables, whole grains, beneficial fats and lean proteins.

2. Consume high quantities of sugar

“The high sugar intake triggers insulin resistance, which promotes sodium retention and increases the sympathetic activity of the nervous system,” said Aaron Feingold, MD, cardiologist at the JFK University Medical Center. “The resulting inflammation damages the walls of the blood vessels and reduces their ability to expand properly.”

He added that fructose seems particularly problematic. Unlike glucose, it increases the levels of uric acid, a waste that interferes with nitric oxide, a molecule which helps keep the blood pressure under control.

3. Do not eat enough potassium

Potassium helps your body excreting sodium and relaxing blood vessels, reducing blood pressure.

“Low potassium levels can cause liquid retention, which can cause high blood pressure,” said Hem Bhardwaj, MD, vice-president of cardiology at VCU Health. “Low potassium can also increase the effects of stress hormones in the body, which can affect blood vessels and cause high blood pressure.”

To avoid this, target 3,500 to 5,000 milligrams (MG) of potassium per day from high food for pootassium such as leafy vegetables, sweet potatoes, bananas and legumes.

4. Take certain supplements or medications

According to Higgins, many over -the -counter products can cause or worsen high blood pressure by tightening your blood vessels or holding water in your body.

Talk to your doctor if you take:

• Stimulants or drugs containing caffeine such as ADHD medication or weight loss supplements
• Decongestants such as pseudoephedrine and phenylephrine
• NSE IBUPROFENE or aspirin
• Corticosteroids
• Illicit drugs like cocaine and methamphetamine
• Plant -based supplements such as ginseng, liquorice and ephedra

5. Feel stressed

“Chronic stress of work, relations or financial problems triggers the release of cortisol and adrenaline, hormones that tighten blood vessels and increase heart rate,” said Feingold

To help manage stress over time, prioritize regular exercise, quality sleep and healthy habits like limiting alcohol and avoiding smoking. Taking time for the activities you appreciate can also play a powerful role in the soothing of your nervous system.

6. Pew a lot

“Conditions such as diabetes can cause frequent urination, which can cause electrolytic imbalances that affect blood pressure regulation,” said Bhardwaj.

Likewise, research suggests that a hyperactive bladder – marked by a sudden urge to urinate – can report an increased sympathetic nervous system activity, which has been linked to high blood pressure. This response to restricted stress on blood vessels and accelerates heart rate, which can contribute to the tips of blood pressure.

7. Feel pain

Whether it is a headache, an injury or chronic condition such as arthritis, the pain also triggers your nervous system and stimulates your blood pressure, Feingold said.

“The connection of blood pressure pressure creates a difficult cycle: high blood pressure can worsen the headache, while the pain in headaches further increases blood pressure,” he said.

Pain treatment can help lower blood pressure.

8. Skiming on Sleep

“The constant obtaining of less than seven hours of quality sleep disrupts the hormonal balance and activates the stressways which directly increase blood pressure,” said Feingold.

In fact, research connects poor chronic sleep, in particular from conditions such as sleep apnea, with resistant hypertension.

9. Drink excessive alcohol

Heavy or excessive consumption can increase your blood pressure both with sting and over time by activating your nervous system and decreasing the function of blood vessels, said Higgins.

To avoid these problems, follow the guidelines recommended by experts in no more than two drinks per day for men and one for women.

10. Smoking

Each puff of a cigarette causes a temporary peak of blood pressure by stimulating the sympathetic nervous system and building the blood vessels. Over time, this repeated constraint on the cardiovascular system can cause long -term damage, including stiffness arteries and chronic hypertension.

11. Sitting too

Higgins said physical inactivity contributes to weight gain, activation of the nervous system and the health of the poorer blood vessels, which can increase blood pressure.

A regular aerobic exercise can help you avoid these problems. Research suggests that regular cardio activity can reduce systolic and diastolic readings on average from 5 to 7 mmHg.