Ways to control high blood pressure by changing your lifestyle without Medicine: If you have high blood pressure, I am sure, you might be worried about taking medicine to bring your blood pressure number down. Lifestyle plays an important character in our healthy life and it is treating your high blood pressure. If you successfully control your high blood pressure by changing with a healthy lifestyle, you might avoid or reduce the need for medicine.
Here are 10 lifestyle changes you can treat to lower your blood pressure and keep it down, you should follow these steps if you have high blood pressure.
1. Lose your Extra Pounds and Watch Your Waistline
Blood pressure frequently increases as weight increases. You should know that overweight also can cause disturbed breathing while you sleep, which raises your blood pressure. Weight loss is one of the most effective and important lifestyle changes in controlling blood pressure. Losing even a small amount of weight can help reduce your blood pressure if you are overweight or fat. Carrying too much weight around your waist can put you at a bigger risk of high BP.
2. Exercise Regularly
30 minutes per day regular exercise can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be reliable because if you stop exercising, your blood pressure can rise again. Therefore never forget to exercise on a regular basis.
If you have high blood pressure, regular exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to secure levels. An exercise you may try to lower blood pressure including walking, jogging, cycling, swimming, or dancing on a regular basis.
3. Eat a Healthy Diet/food
Eating a diet/food that is rich in whole grains, fruits, vegetables, green vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your BP by up to 11 mm Hg if have high pressure. An eating plan is known as the dietary approaches to stop hypertension diet.
- Keep a food record: Write down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, when you eat, how much you eat, and why you eat.
- Consider Boosting Potassium: Potassium can reduce the effects of sodium on BP. A good source of potassium is food such as fresh fruits, vegetables, and green vegetables rather than supplements.
- Be a Smart during Shopping: Read food labels when you shop and stick to your healthy- eating plan when you are dining out too.
4. Reduce Sodium in Your Diet
A small reduction in sodium in your diet can grow your heart, health, and reduce your BP by about 5 to 6mm Hg if have high BP. The effect of sodium consumption on blood pressure varies among groups of people. In general, limit sodium to 2, 300 mg a day or less. However, a lower sodium consumption of 1,500 mg a day or less is ideal for most adults.
- Read food labels: If possible, try to select low sodium alternative of the foods and beverages.
- Eat less processed foods: A small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don’t add salt: 1 level spoon of salt has 2, 300 mg of sodium. Can be use basils or spices to add flavor in your food.
- Comfort into it: If you don’t feel you can severely decrease the sodium in your diet quickly, cut back gradually. Your palate will modify over time.
5. Limit the amount of alcohol you drink
You know that alcohol can be both good and bad for our health. By drinking alcohol only in moderation, generally one drink a day for women or two drink a day for men. You can possibly minor your blood pressure by about 4 mm Hg. One (1) drink equals twelve (12) ounces of beer, five (5) ounces of wine, or 1.5 ounces of 80 proof liquor. But that defensive result is lost if you drink more alcohol.
6. Quit Smoking
Each cigarette you smoke increases your blood pressure for many minutes even after you finish. Therefore I am suggesting here to stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve health. People who leave smoking may live longer than people who never quit smoking.
7. Cut Back on Caffeine
The role of caffeine theatres in blood pressure is still debated. Caffeine can increase BP up to 10mm Hg in people who rarely consume it. But people who drink coffee habitually may experience little or no effect on their blood pressure. Although the long term effects of caffeine on high BP are not clear, its possible blood pressure may slightly increase.
8. Reduce Your Stress
Chronic stress/tension may be contributing to high BP. Occasional stress also can contribute to high BP if you react to stress by eating unhealthy foods, smoking, and drinking alcohol.
Read also: How to Control Diabetes with Foods – Diabetes Diet
You should think about what causes you to feel stressed, maybe such as work, family, finances, illness, or something else. Once you know what’s causing your stress, consider how you can remove or reduce your stress.
9. Monitor your BP at Home and See the Doctor Regularly
There is also one thing that, home observing can help you keep tabs on your high BP, you have to make sure your lifestyle changes are working, and aware you and your doctor to potential health problems. Blood pressure observers are available widely and without medicine. You can talk to your doctor about home observing before you get started. A regular visit to your doctor by you is also key to controlling your high BP.
10. Get Support
Helpful family and friends can help improve your health. They inspire you to take care of yourself, they may drive you to the doctor’s office or take on an exercise program with you to keep your blood pressure low.
You learned here how to control high blood pressure by changing your lifestyle. Thank you