Some simple lifestyle changes can help control high blood pressure without any medication. Here are some effective methods.
Lose Weight
When one loses even a small amount of excess weight, it can help reduce blood pressure. Trimming the waistline is recommended,, as too much weight around the waist increases the risk of high blood pressure.
Exercise Regularly
Even something as basic as walking 150 minutes a week or 30 mins every day can lower the blood pressure by 5 to 8 mm Hg if one has high blood pressure. In fact, any kind of aerobic exercise will help.
Eat Healthy
Stock the pantry with whole grains, fruits, vegetables, and low-fat dairy, and remove saturated fat and cholesterol from the diet. A smart way to be consistent is to keep a food diary, add potassium to the diet and check out food labels when shopping. .
Reduce Sodium
Cutting salt by even a small amount can improve heart health and reduce blood pressure by 5 to 6 mm Hg. Read food labels, choose low-sodium alternatives, eat fewer processed foods, don’t add salt to food, and gradually cut back. .
Limit Alcohol
One drink a day, i.e. consuming alcohol in moderation can reduce blood pressure. This is equal to 12oz of beet, 5oz of wine, or 1.5oz of 80-proof liquor. But drink more than that, and blood pressure will actually increase and reduce the effectiveness of those blood pressure medicines.
Quit Smoking
Smoking instantly elevates the blood pressure and keeps it up for many minutes after. Quitting smoking helps reduce the risk of heart disease and improve overall health. One may even live longer than people who never quit.
Reduce Caffeine
People who don’t consume caffeine regularly can experience an increase of up to 10 mm Hg. But regular coffee drinkers may experience little or no effect on blood pressure. The long-term effects of caffeine aren’t clear, but it may hike blood pressure. Check blood pressure within 30 minutes of drinking a caffeinated beverage. If it is elevated, talk to a doctor about the effects of caffeine.
Reduce Stress
Work out what causes stress, and get help with reducing it, eliminating it, or learning how to cope with it.