Medications are regularly subscribed for those diagnosed with high blood pressure but they aren’t the only way for how to lower blood pressure.
In fact, there are a number of ways for how to lower blood pressure.
Here is a short list of lifestyle changes you can make for how to lower your blood pressure and prevent high blood pressure from causing the serious damage that’s possible.
1. Lose weight
As our weight increases, blood pressure is also likely to rise. Losing even five to 10 pounds can help lower your blood pressure. Losing weight will also help you get the most out of taking any medication or supplement.
2. Exercise regularly
Just getting 30 to 60 minutes of exercise at least four days a week can lower your blood pressure by 4 to 8 millimeters of mercury (mm HG). If you’re a very inactive person, getting started exercising can reduce your blood pressure in just a week.
Discuss with you doctor an exercise program that will work for you. If you fall in the prehypertension stage, exercise is an important way to avoid full hypertension.
3. Eat right
There has been a specific diet developed for those with high blood pressure called the Dietary Approaches to Stop Hypertension (DASH) diet. Some individuals may benefits from following the principles, while others may need to follow the diet more specifically.
Whether following the DASH diet or a plan your doctor helps you incorporate, eating a diet rich in whole grains, fruits, vegetables and low-fat diary products while avoiding saturated fat and cholesterol can help lower your blood pressure by up to 14 mm Hg.
4. Reduce the sodium you consume
Most people know how damaging too much sodium can be yet most people continue to consume way too much. Whether you’re concerned about high blood pressure or not, limit your sodium to 2,300 milligram a day or less.
If your blood pressure is high or you’re at risk for high blood pressure, limit your sodium to 1,500 mg or less each day.
5. Avoid excessive drinking
Drinking too much can lead to higher blood pressure. Keep in mind, more than one drink a day for women and two for men can be detrimental to your blood pressure levels.
6. Avoid tobacco
With the dangers of smoking also comes increased risk for high blood pressure. Nicotine can raise your blood pressure by 10 mm Hg for up to an hour after smoking. If you smoke throughout the day, your blood pressure will be raised all day long.
7. Reduce your stress levels
Stress and anxiety can temporarily raise blood pressure. If you can eliminate or reduce what causes you stress, or learn to deal with your stress in a healthy way, you can lower your blood pressure.
8. Regularly monitor your blood pressure
If your blood pressure is high, monitoring your blood pressure can help you take the necessary steps you need to take to lower it. Both self-monitoring and getting your blood pressure checked at your doctor’s office would help you keep on track. If your blood pressure is high, a doctor’s visit as often as every month can help you work with your doctor to lower your blood pressure.