If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay, or reduce the need for medication.
Here are 12 lifestyle changes that can lower blood pressure and keep it down.
1. Lose the extra pounds and watch your waistline.
Blood pressure often increases as weight increases. It can also cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.
2. Exercise regularly.
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It’s important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.
3. Eat a healthy diet
Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
4. Reduce salt (sodium) in your diet
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.
5. Limit alcohol
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
6. Quit smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.
7. Get a good night’s sleep
Poor sleep quality—getting fewer than six hours of sleep every night for several weeks—can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome, and general sleeplessness (insomnia).
8. Reduce stress
Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.
9. Monitor your blood pressure at home and get regular checkups
Home monitoring can help you keep tabs on your blood pressure. It can make sure your medications and lifestyle changes are working.
10. Get support
Supportive family and friends are important for good health. They may encourage you to take care of yourself, drive you to the care provider’s office, or start an exercise program with you to keep your blood pressure low.
frequent dehydration due to inadequate water intake can lead to irreversible changes in blood vessel/ kidney functioning.
12.Reduce Caffeine intake
Higher caffeine intake per day might not affect everyone. But there a few who can be Caffeine sensitive, just like Salt. If you are one, it might be better to limit caffeine intake to see how it affects hypertension. We consume Caffeine not just from coffee but Caffeine is present in most Energy drinks, Coke, Supplements etc.