There are many ways people can control high blood pressure without medication. By making these lifestyle changes, people can control their high blood pressure and reduce their risk of heart disease.
Lose Weight
Blood pressure usually increases as people gain weight. Losing weight is one of the most effective natural remedies for controlling high blood pressure. Many people see their blood pressure decrease by losing 10 pounds.
Even though people can decrease their blood pressure by losing 10 pounds, people should still try to lose as much weight as they can. Being obese or overweight can cause high blood pressure.
Exercise
People can reduce their blood pressure by four to nine millimeters of mercury if they exercise for 30 minutes daily. People who start exercising should be consistent. People who aren’t consistent will see their blood pressure rise again.
Walking, swimming, jogging, dancing and cycling are the best exercises for people who experience elevated blood pressure. Strength training can reduce blood pressure as well.
Eat Healthy
It’s important that people who have elevated blood pressure start eating whole grains, vegetables, fruits and low-fat dairy products. People who follow a healthy diet can lower their blood pressure by up to 14 millimeters of mercury.
People who begin eating healthy should keep a food diary. A food diary is a great way for a person to monitor what they eat, how much, when and why.
People who have elevated blood pressure should consider eating food that contains potassium. People can get potassium from fruits and vegetables. People should talk to their doctor to determine what potassium level is best for them.
Reduce Sodium
People who reduce the amount of sodium they consume will see their blood pressure decrease by two to eight millimeters of mercury. People who have elevated blood pressure should reduce their sodium intake to 1,500 milligrams a day or less.
People who want to reduce their sodium intake should avoid adding salt to their food. One tablespoon of salt has 2,300 milligrams of sodium. People should also reduce the amount of processed food they eat.
Reduce Alcohol Intake
People who have elevated blood pressure should reduce the amount of alcohol they drink. By reducing the amount of alcohol, they drink, they can reduce their blood pressure by two to four millimeters of mercury.
Stop Smoking
After people smoke a cigarette, their blood pressure increases for several minutes. People who quit smoking will see their blood pressure levels return to normal.
Reduce Stress
Chronic stress can raise blood pressure levels. Once people know what’s causing them stress, they’ll need to think about how they can reduce or eliminate it.
Reduce Caffeine
People who rarely consume caffeine can raise their blood pressure by as much as 10 millimeters of mercury. By reducing caffeine intake, people should see their blood pressure levels decrease.
Regular Monitoring
People should monitor their blood pressure to determine what lifestyle changes are working. Blood pressure monitors are available without a prescription. If people find it hard to make lifestyle changes by themselves, they should reach out to their friends’ and family for support.
