5 quick ways to control high blood pressure
If you have high blood pressure, you may be wondering if medication is necessary to bring it down.
However, lifestyle choices are critical in the treatment of high blood pressure. Blood pressure control by a healthy lifestyle may prevent, delay, or lessen the need for medication.
Here are 5 lifestyle changes that can lower blood pressure and keep it down.
1. Lose extra pounds and watch your waistline
Blood pressure frequently rises as weight rises. Being overweight can also result in interrupted breathing while sleeping (sleep apnea), which elevates blood pressure even further.
In general terms:
Men are at danger if their waist circumference exceeds 40 inches (102 centimetres).
Women are at risk if their waist circumference exceeds 35 inches (89 centimetres).
These figures differ depending on ethnic background.
2. Exercise regularly
Regular physical activity can reduce high blood pressure by 5 to 8 mm Hg.
. It is critical to continue exercising to keep blood pressure from increasing again. Aim for at least 30 minutes of moderate physical activity every day as a general objective.
Exercise can also assist to prevent high blood pressure (hypertension) from developing. Regular physical activity can help people with hypertension lower their blood pressure.
3. Eat a healthy diet
A diet rich in whole grains, fruits, vegetables, and low-fat dairy products, as well as low in saturated fat and cholesterol, can reduce high blood pressure by up to 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are two examples of eating programmes that can help reduce blood pressure.
4. Reduce salt (sodium) in your diet
Even a slight reduction in sodium intake can enhance heart health and lower blood pressure by 5 to 6 mm Hg.
To minimise sodium intake:
Examine food labels. Look for foods and beverages with low sodium content.
Reduce your intake of processed foods. Natural salt levels in foods are extremely low. The majority of the sodium is added during the production process.
Don’t season with salt. To add flavour to food, use herbs or spices.
Cook. Cooking allows you to manage the salt content of your food.
5. Limit alcohol
Limiting alcohol consumption to less than one drink per day for women and two drinks per day for males can reduce blood pressure by roughly 4 mm Hg. One drink is equal to 12 oz. of beer, 5 oz. of wine or 1.5 oz. of 80-proof spirits.
However, excessive alcohol consumption can cause blood pressure to rise by several points. It can also make blood pressure drugs less effective.