Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
1. Watch your waistline and lose extra pounds
Being overweight often raises blood pressure. Obesity can cause you to have difficulty sleeping (sleep apnea), which further raises your blood pressure. Losing weight is one of the most effective lifestyle changes to control blood pressure. If you are overweight or obese, losing even a little bit of weight can help lower your blood pressure. Generally, you can lower your blood pressure by about 1 mm Hg with each kilogram of weight you lose (approximately 2.2 pounds). In addition to losing pounds, you should generally keep an eye on your waist. Carrying too much weight around your waist can put you at higher risk for high blood pressure. as usually: Men are at risk if their waist measures more than 40 inches (102 cm). Women are at risk if their waist measures more than 35 inches (89 cm). This number varies between ethnic groups. Ask your doctor about healthy back measurements.
2. Exercise regularly.
If you have high blood pressure, regular physical activity - such as 150 minutes a week, or about 30 minutes a week - can lower your blood pressure by about 5 to 8 mm Hg. It is important to stay regular because if you stop exercising, your blood pressure may rise again. If you have high blood pressure, exercise can help you avoid high blood pressure. If you already have high blood pressure, regular physical activity can bring your blood pressure to a safe level. Some examples of aerobic exercise in which you can lower your blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves replacing short bursts of intense activity with periods of recovery after mild activity. Strength training can also help lower blood pressure. The goal is to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.
3. Eat a healthy diet.
Eat a diet that includes whole grains, fruits, vegetables, and low-fat dairy products. Lowering fat and cholesterol can lower your blood pressure to 11 mm Hg if you have high blood pressure. This meal plan is known as the Dietary Approach (DASH) diet to prevent high blood pressure. It's not easy to change your eating habits, but following these tips you can adopt a healthy diet: .Keep a food diary. Writing down what you eat, even for just a week, can shed light on your true eating habits. Monitor what you eat, how much, when and why you eat. . Consider increasing potassium. Potassium can reduce the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, instead of supplements. Talk to your doctor about potassium levels which are best for you. .Be a smart buyer. Read the food labels when shopping and stick to your healthy eating plan when you are eating out.
4. Reduce sodium.
If you have a high blood pressure problem, even a small amount of sodium in your diet can improve your heart health and lower your blood pressure by about 5 to 6 mm Hg. The effect of sodium on blood pressure varies from group to group. Generally, limit sodium to 2,300 mg a day or less. However, low doses of sodium - 1,500 mg a day or less - are ideal for most adults. To reduce the amount of sodium in your diet, consider these tips: Read food labels. If possible, choose low-sodium food and beverage alternatives that you usually buy. Eat less processed foods. Only a small amount of sodium is found naturally in foods. Most sodium is added during processing. Don't use salt. Just one teaspoon of salt contains 2,300 milligrams of sodium. Use herbs or spices to add flavor to your food. Ease of it. If you do not feel that you can suddenly reduce the amount of sodium in your diet, reduce it slowly. Your palate will adjust over time.
5. Control the alcohol
Alcohol can be both good and bad for your health. Just by drinking moderate amounts of alcohol - usually one drink a day for women, or two drinks a day for men - you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80 proof wine. But if you drink too much alcohol, the protective effect wears off. Drinking too much alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
6. Quit smoking.
Each cigarette you smoke raises your blood pressure for several minutes after you quit. Stopping smoking helps normalize your blood pressure. Quitting smoking can reduce your risk of heart disease and improve your health. People who quit smoking can live longer than those who have never quit smoking.
7. Control caffeine.
The role of caffeine in blood pressure is still debated. Caffeine can raise blood pressure to 10 mm Hg in people who rarely use it. But people who drink coffee regularly have little or no effect on their blood pressure. Check your blood pressure within 30 minutes of drinking a caffeinated beverage to see if caffeine raises your blood pressure. If your blood pressure rises to 5 to 10 mm Hg, you may be sensitive to the effects of caffeine raising blood pressure. Talk to your doctor about the effects of caffeine on your blood pressure.
8. Reduce stress.
Persistent stress can contribute to high blood pressure. Further research is needed to determine the effects of chronic stress on blood pressure. If you respond to stress by eating unhealthy foods, drinking alcohol or smoking, sometimes stress can also cause high blood pressure. Take some time to think about why you feel stressed, such as work, family, finances or illness. Once you know the cause of your stress, consider how you can eliminate or reduce it.
9. Monitor your blood pressure and see your doctor
Regularly Home monitoring can help you monitor your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health complications. Is. Blood pressure monitors are widely available and without prescription. Talk to your doctor about home care before you start. Regular visits with your doctor are also important for controlling your blood pressure. If your blood pressure is well controlled, ask your doctor how often you need to check it. Your doctor may recommend that you check it daily or less frequently. If you are making any changes to your medication or other treatment, your doctor may suggest that you check your blood pressure two weeks after the change in treatment and one week before your next appointment.
10. Get help.
Your family and friends can help improve your health. They may encourage you to take care of yourself, take you to the doctor's office or start an exercise program with you to keep your blood pressure low. If you feel you need help more than your family and friends, consider joining a support group. It can connect you with people who can make you feel better or who can offer you practical suggestions on how to deal with your condition.
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