If you have high blood pressure, you may be wondering if you need to take medication to lower it. But lifestyle plays a crucial role in treating high blood pressure. Controlling blood pressure through a healthy lifestyle could prevent, delay, or reduce the need for medication.
Here are 10 lifestyle changes that can lower and keep your blood pressure low.
1st.Lose Extra Pounds and Take Care of Your Waist
Blood pressure tends to rise with weight gain. Being overweight can also lead to pauses in breathing during sleep (sleep apnea), which further increases blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you are overweight or obese, even a small weight loss can help lower your blood pressure. In general, blood pressure increases with every kilogram (about 2.2 pounds) lost weight.
The waist measurement is also important. Carrying too much weight around your waist can increase your risk of high blood pressure.
men are at risk if their waist is greater than 102 centimeters.
women are at risk if their waists are more than 35 inches (89 centimeters).These numbers vary between ethnic groups. Ask your doctor about a healthy waist measurement for you.
2. Regular exercise
Regular physical activity can lower high blood pressure by 5 to 8 mm Hg. It is important that you continue to exercise to prevent your blood pressure from rising again.As a general goal, try to get at least 30 minutes of moderate physical activity each day.
Exercise can also help prevent high blood pressure from turning into high blood pressure (hypertension). For those suffering from high blood pressure, regular physical activity can lower blood pressure to safer levels.
Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, biking, swimming, or dancing. Another option is high-intensity interval training.This type of training alternates short bursts of intense activity with periods of light activity.
Strength training can also help lower blood pressure. Try to incorporate strength training exercises at least two days a week. Talk to a healthcare provider about developing an exercise program.
3.Eat a healthy diet
A diet high in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Dietary potassium can reduce the effects of salt (sodium) on blood pressure. The best sources of potassium are foods like fruits and vegetables rather than supplements. Aim for 3,500 to 5,000 mg per day, which could lower your blood pressure by 4 to 5 mm Hg. Ask your provider how much potassium you should have.
4.Reduce the amount of salt (sodium) in your diet
Even slightly reducing the amount of sodium in your diet can improve heart health and lower high blood pressure by about 5 to 6 mmHg.
The effect of sodium intake on blood pressure varies by population. In general, limit sodium to 2,300 milligrams (mg) per day or less. However, a lower sodium intake (1,500 mg per day or less) is ideal for most adults.
To reduce dietary sodium:
Read food labels.Look for low-sodium versions of foods and beverages.
Eat less processed foods. Only a small amount of sodium occurs naturally in food. Most of the sodium is added during processing.
Do not add salt.Use herbs or spices to add flavor to food.
cook. Cooking allows you to control the amount of sodium in food.
5. Limit alcohol consumption
Limiting alcohol consumption to less than one drink per day for women or two drinks per day for men can help lower blood pressure by about 4 mmHg. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80% spirit.
But drinking too much alcohol can raise your blood pressure by several points.It can also decrease the effectiveness of blood pressure medications.
6. Quit smoking
Smoking increases blood pressure. Quitting smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, potentially leading to longer lives.
7. Get a good night’s sleep
Poor quality sleep (less than six hours of sleep a night for several weeks) can contribute to high blood pressure. Various problems can disrupt sleep, including sleep apnea, restless legs syndrome, and general insomnia.
Tell your doctor if you have frequent trouble sleeping. Finding and treating the cause can help improve sleep.However, if you don’t suffer from sleep apnea or restless legs syndrome, follow these simple tips for a more restful night’s sleep.
Stick to a sleep schedule. Go to bed at the same time and get up at the same time every day. Try to keep the same schedule on weekdays and weekends.
Create a space to relax.That means keeping the roost cool, quiet, and dark. Do something relaxing the hour before bed. This includes a warm bath or relaxation exercises. Avoid bright light, such as from a TV or computer screen.
Watch what you eat and drink.Don’t go to bed hungry or full. Avoid large meals just before bedtime. Also, limit or avoid nicotine, caffeine, and alcohol just before bed.
Limited naps. For those who find daytime naps helpful, limiting naps to 30 minutes earlier in the day can help with nighttime sleep.
8. Reduce Stress
Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out if they can lower blood pressure.
However, there is no harm in finding out what causes stress, such as B. work, family, finances or illness, and to find ways to relieve stress. Try this:
Don’t try to do too much.Plan your day and focus on your priorities. learn to say no Allow enough time to do what needs to be done.
Focus on problems you can control and make plans to solve them. If you have a problem at work, speak to a manager.If you have a conflict with children or a spouse, find ways to resolve it.
Avoid stress triggers. For example, if you are stressed during rush hour, travel at a different time or take public transport. If possible, avoid people who cause stress.
Take some time to relax.Take time each day to sit still and breathe deeply. Make time for enjoyable activities or hobbies like walking, cooking, or volunteering.
Practice gratitude. Expressing gratitude to others can help reduce stress.
9. Monitor your blood pressure at home and get checked regularly.
Home Monitoring can help you control your blood pressure. You can make sure your medications and lifestyle changes are working.
home blood pressure monitors are available without a prescription. Talk to a healthcare provider about home monitoring before you begin.Regular visits to a provider are also key to controlling your blood pressure. If your blood pressure is well controlled, ask your doctor how often you need to check it. You may only be able to check it once a day or less frequently.
10. Get Support
Supportive family and friends are important to good health.They may encourage you to take care of yourself, take you to your doctor’s office, or start you on an exercise program to keep your blood pressure down.
If you find that you need support beyond your family and friends, consider joining a support group. This can put you in touch with people who give you an emotional or moral boost and who can give you practical advice on how to manage your condition.