Ten effective Lifestyle changes to control High Blood Pressure without Medication.
By making these top 10 life style changes, you can make lower your blood pressure and reduce risk of heart disease.
If you have high blood pressure, you may be wondering if medication is necessary to bring your numbers down. While medication may be an option, lifestyle choices play a crucial role in managing high blood pressure. Making healthy lifestyle changes can prevent, delay, or reduce the need for medication. Here are ten effective lifestyle changes that can lower blood pressure and reduce the risk of heart disease.
Lose weight and watch your waistline
Blood pressure often increases with weight gain. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which raises blood pressure. Losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost. It’s important to maintain a healthy waistline as carrying too much weight around the waist can increase the risk of high blood pressure. Men are at risk if their waist measurement is greater than 40 inches (102 centimeters), while women are at risk if their waist measurement is greater than 35 inches (89 centimeters). These numbers may vary among ethnic groups.
Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It’s essential to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day. Examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. Strength training can also reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.
Eat a healthy diet
Eating a diet rich 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. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are examples of eating plans that can help control blood pressure. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods such as fruits and vegetables, rather than supplements. Ask your healthcare provider how much potassium you should have.
Reduce salt (sodium) in your diet
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake – 1,500 mg a day or less – is ideal for most adults. To reduce sodium in the diet, read food labels and look for low-sodium versions of foods and beverages. Eat fewer processed foods, as only a small amount of sodium occurs naturally in foods. Don’t add salt to food. Use herbs or spices to add flavor to food. Cooking lets you control the amount of sodium in the food.
Limit alcohol
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. However, drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
Quit smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, leading to a longer life.
Get a Good Night’s Sleep
Poor sleep quality can contribute to hypertension. Several issues, including sleep apnea, restless leg syndrome, and insomnia, can disrupt sleep. If you often have trouble sleeping, inform your healthcare provider. Identifying and treating the cause can improve your sleep. However, if you do not have sleep apnea or restless leg syndrome, you can try the following tips to get more restful sleep:
- Stick to a sleep schedule. Go to bed and wake up at the same time every day, including weekends.
- Create a restful space. Keep the sleeping area cool, quiet, and dark. Do something relaxing an hour before bedtime, like taking a warm bath or doing relaxation exercises. Avoid bright light from a TV or computer screen.
- Watch what you eat and drink. Avoid going to bed hungry or stuffed. Limit large meals close to bedtime. Also, limit or avoid nicotine, caffeine, and alcohol before bedtime.
- Limit naps. If you find daytime naps helpful, limit them to 30 minutes earlier in the day.
Reduce Stress
Long-term emotional stress may contribute to high blood pressure. Determining what causes stress and finding ways to reduce it may help. Try the following:
- Plan your day and focus on priorities. Avoid trying to do too much. Learn to say no and allow enough time to get what needs to be done.
- Focus on issues you can control and make plans to solve them. For instance, talk to a supervisor if an issue arises at work or find ways to resolve conflicts with family members.
- Avoid stress triggers. If rush-hour traffic causes stress, consider traveling at a different time or taking public transportation. Also, avoid people who cause stress.
- Make time to relax. Set aside time every day to sit quietly and breathe deeply. Do something enjoyable, such as taking a walk, cooking, or volunteering.
- Practice gratitude. Expressing gratitude to others can help reduce stress.
Monitor Your Blood Pressure at Home and Get Regular Checkups
Home monitoring can help you keep tabs on your blood pressure and ensure that medications and lifestyle changes are working. Home blood pressure monitors are widely available without a prescription. Before getting started, talk to your healthcare provider about home monitoring. Regular checkups with your provider are also important for controlling blood pressure. If your blood pressure is well-controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less frequently.
Get Support
Supportive family and friends are essential for good health. They can encourage you to take care of yourself, drive you to the healthcare provider’s office, or join you in starting an exercise program to keep your blood pressure low. If you need additional support, consider joining a support group. This can connect you with people who can offer an emotional or morale boost and practical tips for coping with your condition.
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