Lowering Blood Pressure 5 Proven Ways | Tebby Clinic

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LOWERING BLOOD PRESSURE 5 PROVEN WAYS TEBBY
CLINIC

• High blood pressure is a serious health concern
  that affects millions of people worldwide. Left
  uncontrolled, it can lead to a range of serious
  health problems, including heart disease, stroke,
  and kidney failure. Fortunately, there are a
  number of proven strategies that can help lower
  blood pressure and keep your numbers in check.

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ADOPT A HEALTHY DIET

• One of the most important ways to keep your blood
  pressure under control is to adopt a healthy
  diet. Eating a diet that is rich in fresh fruits
  and vegetables, whole grains, and lean protein,
  and low in salt and unhealthy fats, can help
  lower your blood pressure. Some foods that are
  particularly helpful for lowering blood pressure
  include
• Leafy greens, such as spinach and kale
• Berries, such as blueberries and strawberries
• Nuts and seeds, such as almonds and flaxseeds
• Fatty fish, such as salmon and mackerel
• Low-fat dairy products, such as milk and yogurt

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REGULAR PHYSICAL ACTIVITY HELPS IMPROVE HEALTHY
LIFESTYLE

• Physical activity is another important factor in
  controlling blood pressure. Aim to get at least
  30 minutes of moderate-intensity exercise most
  days of the week. This can include activities
  like brisk walking, cycling, or swimming. Regular
  exercise can help lower your blood pressure by
  improving circulation and reducing stress.
• Exercise helps you eat healthy! Having good
  nutrition and exercise will help you lose weight.
  Official recommendations recommend exercising
  half a day a week. The effects are pronounced. It
  drops from four to nine ppm. Remember, exercise
  is not simply a gym. Often gardening, washing
  your vehicle, and housekeeping are the
  activities. But doing aerobic exercises that
  raise your heart rate walking, dancing or
  jogging can be beneficial to your heart.

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MAINTAIN A HEALTHY WEIGHT

• Weight loss may reduce blood pressure and heart
  disease in some cases but may cause hypertension.
  The study found obese individuals had an increase
  in their hypertension risk by 2-6 percent. Lower
  body weight also means less blood pressure. The
  blood vessel is thinner than the heart muscle and
  muscles in the heart. Ask an experienced
  cardiologist if there are any safe weight loss
  plans for a healthy body.
• Being overweight or obese can contribute to high
  blood pressure. Maintaining a healthy weight
  through a combination of diet and exercise can
  help lower your blood pressure and reduce your
  risk of related health problems. If youre unsure
  what a healthy weight is for you, talk to your
  doctor.

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LIMIT YOUR ALCOHOL INTAKE

• Increasing consumption of alcohol is a major risk
  factor for heart disease in the United States.
  The effects of alcohol are significant for your
  health taking alcohol is a good thing. A slew
  of other factors contribute to the increased
  blood pressure. Make better habits with your
  alcohol Sunnyside employs psychology-based
  techniques to improve your beverage habit,
  whether it is your goals or not. You will receive
  a custom plan with 100 personalized
  functionality, then use daily text messages to
  track your progress and keep you focused.
• Drinking alcohol in moderation can be part of a
  healthy lifestyle, but drinking too much can
  raise your blood pressure. Women should limit
  their alcohol intake to no more than one drink
  per day, while men should limit themselves to two
  drinks per day.

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REDUCE STRESS

• Stress can contribute to high blood pressure, so
  its important to find ways to manage it. This
  can include practices like mindfulness
  meditation, yoga, deep breathing, and regular
  exercise. Find the stress-management techniques
  that work best for you and make them a regular
  part of your routine.

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Find us

• by adopting a healthy diet, getting regular
  exercise, maintaining a healthy weight, limiting
  alcohol intake, and reducing stress, you can help
  lower your blood pressure and reduce your risk of
  related health problems. Remember, making
  lifestyle changes takes time and effort, so be
  patient and persistent, and work with your doctor
  to find the strategies that work best for you.
• If you have questions on reducing your blood
  pressure, talk to our doctors at Tebby
  Clinic about proper nutrition.

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Thank you

• Tebby Chiropractic and Sports Medicine Clinic
• 8415 Pineville-Matthews Rd.
• Charlotte, North Carolina 28226
• 704-541-7111
• appt_at_tebbyclinic.com