High blood pressure is harmful to the body in many ways. Many people think that if they have high blood pressure, they will need medication to control it. Lifestyle plays a major role in the condition of high blood pressure. Blood pressure can be controlled through a healthy lifestyle. If you follow a good lifestyle, you can avoid drugs to control high blood pressure. Here are 10 lifestyle changes that can help lower blood pressure:
1. Lose excess weight
Blood pressure often increases with weight gain. Being overweight can interfere with your breathing while you sleep (sleep apnea), which raises blood pressure even more. One of the most effective lifestyle changes for controlling blood pressure is weight loss.
If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure. Generally, a kilogram of weight loss can lower blood pressure by about 1 millimeter of mercury (mm Hg).
Also, waist size is important. Carrying excess weight around the waist increases the risk of high blood pressure. Note this – men with a waist measurement greater than 40 inches (102 cm) are at risk. Similarly, women with a waist measurement greater than 35 inches (89 cm) are at risk.
These numbers vary from country to country (region). Consult your health professional to learn about a healthy waist measurement.
2. Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It is important to continue exercising regularly to prevent blood pressure from rising again. Aim for at least 30 minutes of moderate physical activity every day.
Exercise can also help prevent high blood pressure from turning into high blood pressure (hypertension). For those with high blood pressure, regular exercise can bring blood pressure down to a safe level.
Aerobic exercises such as walking, jogging, cycling, swimming or dancing can help lower blood pressure. High intensity interval training and strength training exercises can also be done.
3. Eat healthy food
Eating a diet rich in whole grains, fruits, vegetables, low-fat dairy products, and saturated fat and cholesterol can reduce high blood pressure by up to 11 mm Hg. Examples of diets that help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Dietary potassium can reduce the effect of salt (sodium) on blood pressure. Foods like fruits and vegetables are better sources of potassium than supplements. A dietary intake of 3,500 to 5,000 mg of potassium per day can lower blood pressure by 4 to 5 mm Hg.
4. Reduce salt (sodium) in the diet
Even a small reduction in sodium in the diet can improve heart health and reduce high blood pressure by 5 to 6 mm Hg.
Although the effect of sodium intake on blood pressure varies between people, in general, it is best to consume 2,300 milligrams or less of sodium a day.
To reduce sodium in the diet:
For low-sodium foods and drinks, look at the labels covering them.
Eat less processed foods. Sodium occurs naturally in food only in small amounts. Additional sodium is also added to most products during processing.
Avoid adding salt to your food as much as possible. Use leafy greens or spices to add flavor.
Cook yourself. Self-cooking allows you to control the amount of sodium in your diet.
5. Limit alcohol
It is best to limit alcohol to less than one drink a day for women or two drinks a day for men. It can help lower blood pressure by about 4 mm Hg. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Drinking too much alcohol can greatly increase blood pressure levels. This habit can also reduce the effectiveness of blood pressure medications.
6. Quit smoking
Smoking increases blood pressure. Quitting smoking can help lower blood pressure. And it can reduce the risk of heart disease and improve overall health, possibly even leading to a longer life.
7. Sleep well
Poor sleep - or sleeping less than six hours every night for weeks - can cause high blood pressure. This can then lead to a number of problems, including sleep apnea, restless leg syndrome, and general insomnia.
If you don't have sleep apnea or restless leg syndrome, follow these simple tips to get more restful sleep.
Stick to a sleep schedule. Get used to going to bed at the same time and waking up at the same time every day. Try to maintain the same schedule on weekends and holidays.
Set up a sleeping space. That means keeping the sleeping area suitable, quiet and dark. Do something peaceful and relaxing for an hour before bed. It may include bathing or relaxation exercises. Avoid bright lights from TV or computer/mobile screen.
Watch what you eat and drink. Don't go to bed hungry or full. Avoid eating large meals close to bedtime. Avoid or limit nicotine, caffeine, and alcohol near bedtime.
For those who find napping during the day helpful, taking a 30-minute nap earlier in the day may help sleep at night.
8. Reduce stress
Chronic emotional stress can cause high blood pressure. Try to determine what is causing the stress, such as work, family, finances, or illness, and find ways to reduce that stress. Try the following:
Avoid trying to do too many things. Plan your day and focus on your priorities. Take enough time to complete what needs to be done. Learn to say 'no'.
Focus on the problems you can control and make plans to solve them. If there is a problem at workplaces, talk to the supervisor/authorities concerned. If it's disputes with children or spouse, find ways to resolve them.
Avoid stress triggers. For example, if rush hour traffic is causing you stress, travel at a different time or use public transport. Avoid stressful people if possible.
Make time to relax. Take some time every day to sit quietly and think quietly. Take a walk, cook or find time for enjoyable activities or hobbies.
Things like volunteering or expressing gratitude to others can help reduce stress.
9. Monitor and check blood pressure regularly
Home monitoring is a good way to keep track of your blood pressure. This will help you see if your medications and lifestyle are making changes. Home blood pressure monitors are now widely available. But it's a good idea to talk to a healthcare provider about home monitoring before starting it. It is also good to get checked by a health professional.
10. Get support
Family and friends who support you are important to good health. They may encourage you to take care of yourself to lower your blood pressure, take you to the care provider's office, or start an exercise program with you.
If you find you need support beyond your family and friends, consider joining a 'support group'. It may help you wake up emotionally or otherwise and connect with people who can give you practical tips for coping with your situation.
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