When having the blood pressure measured, the results indicate two numbers — a numerator and a denominator. The numberator is the systolic blood pressure measuring the pressure that the heart utilizes when pumping out blood. The denominator represents the pressure released when the heart is in a relaxed state full of blood. High blood pressure — or hypertension — is when a blood pressure reading is at least 140 over 90. To reduce systolic blood pressure, a person should be mindful of his or her sodium intake and nicotine use, and increase his or her consumption of fresh fruits and amount of cardio exercises.
Reducing systolic blood pressure can be accomplished by lowering the stress put on the heart. One way is by decreasing the amount of sodium that is consumed, which causes the heart to pump harder to adequately nourish the body with oxygenated blood cells. Handling stress can also help to reduce strain on the heart, subsequently reducing systolic blood pressure. Taking up a relaxing hobby like yoga, meditation, or painting can have a direct and beneficial impact on the heart. These types of exercises and hobbies will relax the heart, as well as strengthen the integrity of the cardiovascular system.
Coupling relaxing activities with a healthy diet full of fresh fruits and vegetables can also help to reduce systolic blood pressure. The natural antioxidants found in leafy greens can reduce the plaque in the arteries and veins, allowing the heart to pump out blood more easily. Consuming foods that are rich in potassium, like bananas, can counteract the effects of sodium as well.
If a person is trying to reduce systolic blood pressure levels, then kicking cigarettes out of his or her life can have a profoundly positive effect on the heart's health. The nicotine found in cigarettes has a negative impact on the cardiovascular system, as it constricts the blood vessels, which can result in increased blood pressure. The addictive chemical also suppresses the immune system, increasing blood pressure and allowing opportunistic ailments a chance of taking over the body.
Taking up the habit of exercising for 30 minutes each day can also help to reduce systolic blood pressure to more manageable levels. Picking an activity that will keep the heart rate elevated is recommended, such as jogging, inline skating, and bicycling, as well as rowing or swimming. The increased heart rate will strengthen the muscles in the heart. Cardio exercises will also promote weight loss, allowing the heart to work less when pumping out blood.
