Have you been diagnosed with high blood pressure? Are you thinking about how can I control my blood pressure? You must get worried about using medicines to lower the number. Lifestyle plays a very vital role to treat high blood pressure. If you can control your blood pressure successfully by following a healthy lifestyle, you may be avoiding, delaying, or decreasing the need for any medication for your high blood pressure.
Tips to Control High Blood Pressure
1. Regularly Walk And Exercise:
- These are the best ways of lowering high blood pressure.
- With regular exercise, you can keep your heart strong.
- It will stay more efficient to pump blood.
- Thus the arterial pressure will be lowered.
- Moderate exercise of 150 minutes like walking or vigorous exercise of 75 minutes like running every week will aid in lowering BP.
- Thus your heart health will get improved.
- Doing more exercise will lower your BP further.
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2. Follow A Healthy Diet:
- Include dairy products, veggies, fruits, seeds, and nuts in your daily diet.
- Your blood pressure will get reduced by almost 11 mm Hg if you are having high BP.
- Follow the below-mentioned tips to lead a healthy lifestyle.
- Maintain your food diary. Start to note down what you eat. It may be even for only a week. It will give you a clear idea of your real eating habits. Start tracking what, how much, when, and even why you eat.
- Shop smartly. Go through all food labels thoroughly when you will shop. Also, stick to your plan of healthy eating when you dine out.
3. Decrease Sodium Intake:
- A small decrease of sodium in your daily diet will improve your heart health.
- It will lower blood pressure by almost 5-6 mm Hg if you are having high BP.
- Sodium intake’ effect on normal blood pressure usually varies among different groups of people.
- Generally, try limiting sodium intake to 2300 mg each day or less.
- Yet a lower intake of sodium such as 1500 mg each day or less is perfect for most adults.
- For reducing sodium in your diet, consider the following tips:
- Eat less processed foods. A small amount of sodium is only naturally present in foods. Most sodium gets included during processing.
- Never add salt. Instead of sodium make use of spices or herbs to add some flavor to your food.
- Easily adapt it. If you feel you cannot drastically decrease sodium in the diet suddenly, gradually cut back. Let your palate get adjusted with time.
- Choose food properly. Try buying low-sodium food or beverage alternatives.
4. Restrict Sugar And Refined Carbohydrates:
- By restricting sugar and refined carbohydrates you can lose weight.
- Thus it will reduce your blood pressure.
- Sugar mainly fructose may be increasing your BP more compared to salt.
- People with ore weight or who are obese with them low fat and low carbohydrate diets reduced their diastolic blood pressure by almost 5mm Hg.
- Their systolic is one by 3mm Hg after six months.
- Also by including low sugar and low carbohydrate diet you will feel fuller more a much longer time.
- This is because you will consume more fat and protein.
5. Lower Excess Stress:
- These days everyone is living in stressful times.
- Workplace, demands from family, politics, etc. cause stress.
- Find ways of lowering your stress.
- You should also be aware of how to manage high blood pressure.
- You will find many ways for relieving stress successfully.
- Hence understand what will work best for you.
- Start practicing deep breathing, go for a walk, read a book, watch your favorite series, and so on.
- Listen to music every day as it will decrease systolic pressure.
6. Limit Alcohol Intake And Quit Smoking:
- Alcohol is not only bad but also good for your health.
- Drink alcohol in moderation.
- Usually, a day drink daily for women or two daily for men can lower the BP potentially by nearly 4mm Hg.
- One drink is equal to 5 ounces of wine and 12 ounces of beer.
- But remember that this protective impact will be lost if you drink a lot of alcohol.
- Drinking over moderate amounts of alcohol will be raising pressure by many points.
- It will too decrease the effectiveness of all tips for taking blood pressure medication.
- Also, you must be quitting smoking.
- Each cigarette that you smoke will increase your pressure for various minutes after you finish it.
- Quitting smoking will aid your BP in being back to normal.
- If you stop smoking it will lower your heart disease risk.
- Your overall health will get improved.
- People who will quit smoking will live longer than those who never stop smoking.
7. Ensure You Sleep Well:
- When you sleep, your pressure typically lowers.
- If you do not get good sleep, it will impact your BP.
- People experiencing sleep deprivation, mainly the middle-aged ones have an increased blood pressure risk.
- Regularly if you are sleepless for less than 7 hours each night or over 9 hours each night, then it is linked with an increased high blood pressure rate.
- Regularly if you sleep 5 hours or less each night was also related to a major long-term high BP risk.
- For a few people, having a good night’s sleep is never easy.
- Check out some of the ways to have a restful sleep.
- Set a regular sleep schedule
- Spend your time relaxing before bedtime
- Exercise during the daytime
- Avoid any daytime nap
- Maintain a comfortable bedroom
High blood pressure impacts a huge population worldwide. Medicines are one of the ways of treating this condition. But there are some natural ways of controlling high blood pressure. The above-mentioned ways will ultimately aid you in lowering your heart disease risk. Also, you can check out Medic Scales Healthy Living Program and become aware of blood pressure measurement and ways of controlling it.