10 Ways to Control High Blood Pressure Without Medication
By making these ten lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
If you find that you have high blood pressure, you may be worried about taking medication to reduce your numbers.
Lifestyle plays an important role in the treatment of high blood pressure. If you manage your blood pressure effectively, you can avoid, delay or reduce the need for medication.
Here are ten lifestyle changes you can take to lower your blood pressure and keep it low.
Lose your weight and look at your waist
Blood pressure often increases as weight gain increases. Obesity can also cause sleep disturbances during sleep (sleep apnea), which further raises blood pressure.
Weight loss will be followed by fatigue and constant tiredness. Losing even the slightest weight loss if you are overweight or obese can help lower blood pressure. Generally, you can lower your blood pressure by about 1 millimeter of mercury (mm Hg) per kilogram (about 2.2 kilograms) of weight loss.
In addition to losing weight, you should usually also look at your waist. Carrying too much weight on your hips can put you at greater risk for high blood pressure.
Men are at risk if their waist circumference is more than 40 centimeters (102 centimeters).
Women are at risk if their waist circumference is greater than 35 centimeters (89 centimeters).
These numbers vary between ethnic groups. Ask your doctor about a healthy waist circumference for you.
Regular exercise – like 150 minutes a week, or about 30 minutes most days a week – can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It is important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have high blood pressure, exercise can help you to avoid high blood pressure. If you already have hypertension, regular exercise can lower your blood pressure to a safe level.
Other examples of aerobic exercise you can try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity training, which includes alternating short bursts of intense activity and subsequent recovery periods of light work. Strength training can also help lower blood pressure. Strive to include strength training at least two days a week. Talk to your doctor about making an exercise program.
Eat a healthy diet
Eating whole grain foods, fruits, vegetables and dairy products with low fat and skimps on saturated fats and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This diet plan is known as Dietary Approaches to Stop Hypertension (DASH) diet.
It is not easy to change your eating habits, but with these tips you can get healthy eating:
Keep a food diary. Writing down what you eat, or just one week, can brighten up your actual eating habits. See what you are eating, how much, when and why.
Consider increasing potassium. Potassium can reduce the effects of sodium on blood pressure. An excellent source of potassium foods, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that is best for you.
Be a smart shopper. Read food labels when shopping and stick to your healthy eating plan when eating out, too.
Reduce sodium in your diet
Even a small reduction in sodium in your diet can improve your heart health and lower blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
The effect of dietary sodium on blood pressure varies between groups of people. Generally, reduce sodium to 2,300 milligrams a day or less. However, low sodium – 1,500 mg a day or less – is suitable for most adults.
To reduce sodium in your diet, consider the following tips:
Read food labels. If possible, choose other sodium and beverages that you regularly buy.
Eat a few processed foods. Only a small amount of sodium naturally occurs in food. Most of the sodium was added during processing.
Do not add salt. Just 1 teaspoon of salt contains 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
Easy for it. If you do not feel you can significantly reduce sodium in your diet suddenly, reduce it gradually. Your eye will be repaired over time.
Limit the amount of alcohol you drink
Alcohol can be good and bad for your health. By drinking alcohol in moderation – usually one drink a day for women, or two a day for men – you can 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 ounces of beer.
But that protective effect is lost if you drink too much alcohol.
Drinking too much alcohol can actually raise blood pressure by a few points. It can also reduce the effectiveness of blood pressure medications.
Each cigarette you smoke increases your blood pressure for several minutes after you quit. Quitting smoking helps your blood pressure to return to normal. Quitting smoking can reduce your risk of heart disease and improve your quality of life. People who quit smoking can live longer than people who never quit, You can read articles on stopping smoking on Multani Hakeem
The role of caffeine in blood pressure is still debated. Caffeine can raise blood pressure to 10 mm Hg for people who rarely eat it. But people who regularly drink coffee may experience little or no blood pressure.
Although the long-term effects of caffeine on blood pressure are unclear, it is possible that blood pressure may rise slightly.
To see if caffeine raises blood pressure, check your blood pressure within 30 minutes and drink a caffeinated beverage. When your blood pressure rises
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