If you suffer from a high blood pressure, you may be wondering if medication is required to lower the readings. 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 necessity for medication. Here are top 10 tips to reduce blood pressure.
1. Lose weight and keep an eye on 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.
Losing weight is among the most beneficial lifestyle adjustments for blood pressure regulation. If you are overweight or obese, even decreasing a small percentage of your weight can help lower your blood pressure. In general, losing one kilogramme (2.2 pounds) of weight reduces blood pressure by roughly one millimetre of mercury (mm Hg).
The waistline is also significant. Carrying excessive fat all around waist can raise the risk of hypertension.
2. Engage in regular exercise
Physical activity on a regular basis can reduce high blood pressure approximately 5 to 8 mm Hg. It is critical to continue exercising to reduce blood pressure from increasing again. Aim for at least thirty minutes of moderate exercise every day as a general objective.
Exercise can also help prevent high blood pressure from developing from higher blood pressure (hypertension). Regular exercise can assist people with hypertension lower their blood pressure.
Walking, jogging, cycling, swimming, and dancing are some forms of aerobic activity that can help decrease blood pressure. High-intensity interval training is another option. Ways to save time of intense effort are alternated with times of lighter activity in this style of training.
Strength training can also help lower blood pressure. Aim for at least two days each week of strength training workouts. Consult with your doctor about starting an exercise regimen.
3. Maintain a healthy diet
A diet high in whole grains, fruits, vegetables, and low-fat dairy products while minimal in cholesterol and saturated fat can reduce high blood pressure by a maximum of 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) diet as well as the Mediterranean diet are two examples of eating programmes that can help reduce blood pressure.
Potassium inside the diet can help to reduce the effects of sodium (salt) on blood pressure. Meals, including such fruits and vegetables, are better suppliers of potassium than supplements. Target approximately 3,500 to 5,000 mg per day to reduce blood pressure by 4 to 5 mm Hg. Inquire with your doctor about the amount of potassium you should consume.
4. Limit your intake of salt (sodium).
Even a slight reduction in sodium intake can enhance heart health and lower blood pressure by 5 to 6 mm Hg.
The impact of sodium consumption on blood pressure differs amongst people. Limit sodium intake to 2,300 milligrammes (mg) or less per day. However, for most adults, a salt consumption of 1,500 mg or less per day is optimum.
To minimise sodium intake:
- Examine food labels. Look for foods and beverages with minimal sodium levels.
- Reduce your intake of processed foods. Natural salt levels in foods are extremely low. The majority of sodium is introduced during the manufacturing process.
- Don’t season with salt. To add flavour to meals, use herbs or spices.
- Cook. Cooking allows you to manage the salt content of your food.
5. Moderate consumption of alcohol
Limiting alcohol consumption to very little 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 liquor.
However, excessive alcohol consumption can cause blood pressure to rise by several points. It can also make blood pressure drugs less effective.
6. Stop smoking
Cigarette smoking raises blood pressure. Quitting smoking lowers blood pressure. It may also lower the risk of heart disease and enhance overall health, potentially resulting in a longer life.
7. Get plenty of sleep.
Sleep deprivation (below six hours of each night of sleep for several weeks) may contribute to hypertension. Sleep apnea, restless leg syndrome, and general restlessness are all conditions that can impair sleep (insomnia).
Inform your doctor if you frequently have difficulties sleeping. Understanding and treating the source of the problem will help you sleep better. If you don’t suffer sleep apnea or restless leg syndrome, though, try these simple sleep-improvement strategies.
- Maintain a consistent sleep routine. Every day, go to sleep and wake up at the same hour. Maintain a consistent routine on weeknights and weekends.
- Make a relaxing environment. This includes keeping the sleeping area cold, quiet, and dark. Mostly in hour before bedtime, do something soothing. This could involve enjoying a hot bath or practising relaxation techniques. Prevent light, such as that emitted by a television or computer screen.
- Keep an eye on the what you drink and eat. Don’t sleep hungry or stuffed. Large meals should be avoided close to bedtime. Limit or avoid cigarettes, coffee, and alcohol before going to bed.
- Naps should be limited. Reducing napping to 30 minutes early in the day may benefit people who find naps during the day beneficial.
8. Decrease stress
Long-term (chronic) emotional stress can lead to hypertension. Further research is needed to determine whether stress reduction approaches help lower blood pressure.
Nevertheless, it certainly won’t hurt to figure out what generates stress, such like work, family, economics, or illness, and then figure out how to deal with it. Consider the following:
- Try not to take on too much. Organize your day and prioritise your tasks. Understand how to say no. Give enough time to complete the tasks at hand.
- Concentrate on issues over which you have control and devise solutions. Speak with a manager about a problem at work. Find techniques to resolve conflicts with your children or spouse.
- Stay away from stressors. Travel at a different period or utilise public transportation, for instance, if rush-hour traffic creates stress. If possible, avoid persons who are stressful.
- Make time to unwind. Spend some time each day sitting quietly and breathing deeply. Make time for fun activities or hobbies like walking, cooking, and volunteering.
- Exercise thankfulness. Gratitude for others might help relieve stress.
9. Keep track of your blood pressure at home and schedule regular examinations.
Home monitoring might assist you in keeping track of your blood pressure. It can ensure that your medications and style of life adjustments are effective.
Home blood-pressure monitors are commonly accessible and do not require a prescription. Before you begin, consult with a medical professional about home monitoring.
Regular visits to a supplier are also essential for blood pressure control. If your blood pressure is under control, ask your doctor how frequently you should check it. You might only be capable of checking it once per day or less.
10. Seek assistance
Family and friends who are supportive are essential for healthy health. They can motivate you to take care of yourself, accompany you to the doctor’s office, or start an exercise programme with you in order keep your blood pressure under control.
Think about joining a support group if you find yourself in need of assistance outside of your family and friends. This could put you in contact with individuals who can provide you a psychological or morale boost as well as practical advice on how to deal with your disease.