The day of your DOT physical is nerve-wracking. Especially if you have high blood pressure and are worried about being told that this means the end for driving! But don't be! If you want to be able to decrease your blood pressure before a certain date, there are some simple things that can help. 

Lowering your blood pressure has never been easier. You just need to follow these steps to mass dot medical card:

Steps to Lower Blood Pressure

1. Drinking plenty of water. It flushes out toxins, which are bad for your health! Plus it keeps salt levels in check so that too much isn't stored as fat cells on your bodies' shelves.

2. Caffeine, alcohol, and cigarettes are all dangerous drugs that can have really negative effects on your body. These substances should be avoided at all costs!

3. Eat more bananas! Eating bananas can help you maintain a healthy blood pressure level. Potassium is an important nutrient that helps control the body's mineral balance, which could potentially reduce stress on your heart and arteries!

4. Take a deep breath and calm down. Take some time out from the stress of your day for yourself. This will help clear up any possible feelings that could be contributing towards said panic attacks/anxiety worsen

5. Eat more fruits and vegetables. Fruits and vegetables are essential for a healthy diet. They provide fiber, vitamins C & K as well potassium which can help control blood pressure levels!

6. Take a break and sleep when you can. It's important to stay healthy, both physically and mentally!

Foods To Lower Blood Pressure

According to the American Heart Association, there are certain types of food you can eat that will lower your blood pressure. These include:

1. Blueberries, strawberries, raspberries - all great for lowering your blood pressure. One study found that people who ate about two servings per week had lower readings than those without any intake or only ate one serving occasionally.

2. Dark chocolate - a great snack for those who want to cut back on sugar. It's full of antioxidants, which help reduce your blood pressure!

3. Oatmeal - it's no secret that it is one of the most healthy breakfast options around. It can lower blood pressure and reduce inflammation in those with diabetes or at risk for developing it!

4. Salmon - a delicious and healthy fish that can lower your blood pressure. It's high in protein, omega-3 fatty acids (good for your brain), vitamin B6 - which helps keep energy levels up!

5. Olive Oil - it may be the perfect solution to help you maintain a healthy heart. Studies show that when used as an ingredient in cooking, olive oils lower blood pressure levels by helping reduce cholesterol and triglycerides while also promoting weight loss!

6. Pistachios - a great source of protein and fat with few calories. They also provide vitamin B6, which is important for maintaining healthy cholesterol levels!

The above mentioned are all great things to follow or take into action before your upcoming DOT Physical, but what else can you do for the long term?

1. Exercise. You can lower your blood pressure by exercising. It's been shown that people with hypertension who engaged in physical activity had a 25% reduced risk for death from heart disease or stroke, compared to those without any exercise at all!

2. Reduce caffeine intake. Caffeine is a powerful stimulant and can have detrimental effects on blood pressure. It's best to limit or avoid drinking caffeinated beverages if you're looking for ways to lower your own personal readings, as well!

3. Maintain a healthier diet. One of the most important ways to maintain a healthier diet is by reducing sodium intake. 

4. Get enough sleep. If you're not getting enough sleep, it can lead to higher blood pressure.

5. Limit alcohol. If you're looking for ways to keep your blood pressure in check, limiting alcohol may be one of the most effective. There are many benefits and none of them have any negative side effects!

Try these easy ways to keep your blood pressure in check and you'll be thankful for the years of healthy living! If you are looking for a reliable DOT Physical Exam around Reading Massachusetts, book your appointment today.