Here are some lifestyle changes that may help to lower blood pressure: A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications. Lifestyle changes are effective in controlling high blood pressure. What are the other ways to lower blood pressure? To avoid skipping them by accident, set reminders on your phone to make sure you take them on time. Take your blood pressure medications as prescribed. If you are healthy, follow these general guidelines: If you are suffering from high blood pressure already, avoid anything containing caffeine before exercising.ĭrink alcohol in moderation. Cut back on caffeine and alcoholĬaffeine can increase blood pressure.
Avoid too much sugarĪvoid foods and drinks that contain added sugars, like soft drinks, cakes, pastries, cookies and candies. Include potassium-rich foods in your daily diet, like bananas and spinach 11. Potassium can counteract the effects of sodium on blood pressure. Avoid packaged, processed foods which typically contain more sodium. Limit your salt intake to 1,500 milligrams or less per day. Keep an eye on how much salt you eat, since salt can increase blood pressure. Stay away from saturated and trans fatsĪvoid foods that are loaded with saturated and trans fats, like fast food, fried food and instant and frozen foods. Include heart-healthy foods in your diet:Ĩ. You can also try deep breathing and meditation techniques. These may include simple things like taking a long walk in nature, listening to music, or pursuing hobbies you enjoy. Learn to manage stress by doing activities that relax you and make you feel good. Stress releases hormones that temporarily raise blood pressure. Try to get between 7-9 hours of good quality sleep each night. Lack of sleep increases your chances of developing health conditions that cause high blood pressure. Joining a program designed to help you quit smoking may help. Ask your doctor if you need help figuring out the best way to do this. Try to quit smoking and avoid exposure to secondhand smoke. Smoking causes the buildup of plaque in the blood vessels that leads to high blood pressure. The American Heart Association (AHA) recommends doing 90-150 minutes of physical activity spread throughout the week or at least 30 minutes each day for at least 5 days a week. You can reduce the fat around your middle through various exercises, including jogging, walking, hiking, rowing, swimming and high-intensity interval training (HIIT). Having excess fat around the waistline puts you at risk of hypertension and related heart disease.
You will need to maintain a body mass index ( BMI) between 18.5-24.9 kg/m2. Maintain a healthy weightīeing overweight is a major risk factor for high blood pressure. Medications in combination with a healthy diet reduce the risk of a stroke, a heart attack, and other complications.ġ3 ways to lower your blood pressure 1. As blood pressure improves with lifestyle modifications, medications can be withdrawn gradually.
Medication is the main option for treating high blood pressure. Additionally, do not forget to take your antihypertensive medications for blood pressure that is uncontrolled by lifestyle changes and diet. If calming techniques don’t help, then consult a physician immediately. This stress-relieving technique helps to bring down the blood pressure to a certain extent. Leave aside the task you were engaged in and slowly start taking deep breaths. If you have high blood pressure ( hypertension), without any complications, the first thing to do is to calm down and lie flat. Do not attempt home remedies in such grave situations. If you face any complications of high blood pressure such as a stroke or heart attack, contact your physician without any delay. If you have high blood pressure (hypertension), without any complications, the first thing to do is to calm down and lie flat.
0 kommentar(er)
