10 ways to control high blood pressure

If you have been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. The role lifestyle plays in treating high blood pressure is important. If you successfully control your blood pressure with a healthy lifestyle, you might be able to delay or reduce the need for medication. There are lifestyle changes you can make to keep your blood pressure under control.

1. Lose extra pounds and watch your waistline

As weight increases, blood pressure tends to increase as well. Being overweight can cause breathing problems while you sleep, which can raise your blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or obese, losing a small amount of weight can help lower your blood pressure. If you lose 2.2 pounds of weight, you can reduce your blood pressure by about 1 millimeter of mercury. You should also keep an eye on your body mass index. If you carry too much weight around your waist you are more likely to have high blood pressure. Men can be at risk if their waist measurement is greater than 40 inches. Women are at risk if they have a waist measurement greater than 35 inches. The numbers are not the same among ethnic groups. If you want a healthy waist measurement, talk to your doctor.

2. Exercise regularly

If you have high blood pressure, regular physical activity, such as 150 minutes a week, or about 30 minutes most days of the week, can lower it by about 5 to 8mm Hg. If you stop exercising, your blood pressure can rise again, and that's why it's important to be consistent. It is possible to avoid developing hypertension if you exercise. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Walking, jogging, cycling, swimming, or dancing are some examples of aerobic exercises that you can try to lower your blood pressure with. You can try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Reducing blood pressure can be achieved through strength training. At least two days a week should be included in the strength training regimen. It's a good idea to talk to your doctor about developing an exercise program.

3. Eat a healthy diet

If you have high blood pressure, eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower it. The DASH diet is a plan for stopping hypertension. It isn't easy to change your eating habits, but you can do it with a food diary. How much you eat, when, and why is monitored. It's possible to reduce the effects of sodium on blood pressure. Fruits and vegetables are good sources of the mineral. You can talk to your doctor about the best level for you. Stick to your healthy-eating plan when you're dining out and be a smart shopper.

4. Reduce sodium in your diet

If you have high blood pressure, a reduction in the amount of salt in your diet can improve it. A group of people has different effects on blood pressure. Limit the amount of salt to less than 2,300mg a day. It is ideal for most adults to have a low sodium intake. If possible, choose low-sodium alternatives of the foods and drinks you normally buy. A small amount of salt is found in foods. Most salt is added during processing. Don't add any salt at all. Add flavor to your food with herbs and spices. Cut back gradually if you don't feel you can reduce the amount of sodium in your diet suddenly. Over time your palate will change.

5. Limit the amount of alcohol you drink

Alcohol can either be good or bad for your health. If you drink alcohol only in moderation, you can potentially lower your blood pressure by up to 4mm Hg. There are 12 ounces of beer, five ounces of wine, and 1.5 ounces of liquor in a single drink. If you drink too much alcohol, you will lose the protective effect. It is possible to raise blood pressure by several points if you drink more than moderate amounts of alcohol. It is possible to reduce the effectiveness of blood pressure medication.

6. Quit smoking

After smoking a cigarette, your blood pressure can go up for many minutes. Your blood pressure can return to normal when you stop smoking. The risk of heart disease can be reduced with the cessation of smoking. People who quit smoking live longer than people who never stopped smoking.

7. Cut back on caffeine

There is still debate as to the role caffeine plays in blood pressure. People who rarely consume it can have high blood pressure if they do. People who drink coffee frequently may not have an effect on their blood pressure. Although the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase. Within 30 minutes of drinking a caffeinated beverage, check your blood pressure to see if it raises. If your blood pressure goes up by 5 to 10mm Hg, you could be sensitive to the effects of caffeine. It is a good idea to talk to your doctor about the effects of caffeine on your blood pressure.

8. Reduce your stress

Chronic stress can cause high blood pressure. More research is needed to find out the effects of chronic stress on blood pressure. If you react to stress by eating, drinking or smoking, it can cause high blood pressure. Take a moment to think about what causes you to feel stressed. If you know what's causing your stress, you can eliminate or reduce it. You can cope with stressors in a healthy way if you can't eliminate all of them. It is possible to change your expectations. Don't try to do too much and just say no. You can focus on how you react to the things that you can't change. If you have a problem at work, talk to your manager. Take steps to resolve your conflict with your kids or spouse. Try to avoid stress when you can. If rush-hour traffic causes stress, try leaving earlier in the morning or taking public transportation. If possible, avoid people that cause stress. Take the time to relax and enjoy yourself. Take a walk, cook, or volunteer in order to make time for your hobbies. It is possible to practice gratitude to others.

9. Take care of your blood pressure at home and see your doctor.

Home monitoring can help you keep tabs on your blood pressure, make sure your lifestyle changes are working, and alert you and your doctor to potential health issues. There are blood pressure monitors without a prescription. You should talk to your doctor about home monitoring. Control of blood pressure can be achieved with regular doctor's visits. If your blood pressure is under control, you need to check it frequently. Your doctor may suggest you check it less often. Your doctor may recommend that you check your blood pressure a week before your next appointment if you make any changes to your treatment.

10. Get support

It is possible to improve your health with the support of your family and friends. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you in order to keep your blood pressure under control. You can join a support group if you find yourself in need of more than your family and friends. If you get in touch with people who can give you an emotional boost and who can offer practical tips to cope with your condition, you will have a better chance of getting the help you need.

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