You may wonder if you need medication for high blood pressure. Lifestyle adjustments are essential for high blood pressure treatment. A healthy lifestyle may reduce or eliminate the need for medication to control blood pressure.
Here are 10 lifestyle adjustments to lower and maintain blood pressure.
1. Lose weight and watch waistline
Weight raises blood pressure. Overweight can cause sleep apnoea, which disrupts breathing. Sleep apnoea raised blood pressure.
One of the finest blood pressure treatments is weight loss. Overweight or obese people can lower their blood pressure by decreasing even a little weight. Millimetres of mercury measure blood pressure. Weight loss can lower blood pressure by 1 mm Hg every kilogramme (2.2 pounds).
Also significant is waistline size. Too much waist weight might cause high blood pressure.
In general:
- Waist measurements over 40 inches put males at risk.
- Women with waist measurements over 35 inches are at risk.
These numbers vary by ethnicity. Consult your doctor about a healthy waist size.
2. Exercise often.
Regular aerobic exercise lowers hypertension by 5–8 mm Hg. Keep exercising to avoid blood pressure spikes. At least 30 minutes of moderate exercise daily is recommended.
Exercise can also prevent modestly increased blood pressure from becoming hypertension. Hypertensives can lower their blood pressure with frequent exercise.
Fitness activities including walking, jogging, cycling, swimming, and dancing can reduce blood pressure. High-intensity interval training is also beneficial. This exercise alternates hard bursts with milder action.
Strength-training lowers blood pressure. Try strength training two days a week. Consult a doctor about an exercise program.
3. Eat well.
Whole grains, fruits, vegetables, low-fat dairy, and low saturated fat and cholesterol can lower high blood pressure by 11 mm Hg. DASH and Mediterranean diets can lower blood pressure.
Dietary potassium reduces the blood pressure effects of table salt and sodium. To impart saltiness, food manufacturers add sodium to processed meals. Aim for 3,500–5,000 mg of potassium daily. Blood pressure may drop 4–5 mm Hg. Consult your doctor about potassium intake.
4. Cut salt and sodium intake.
Adding less sodium to the diet helps improve heart and blood pressure. Sodium affects blood pressure differently in different groups. Sodium should not exceed 2,300 mg per day. Most adults should limit sodium to 1,500 mg or less per day. That may decrease hypertension by 5–6 mm Hg.
Reduce diet sodium:
- Read food labels. Choose low-sodium foods and drinks.
- Eat less processed food. Foods contain little sodium naturally. Processing adds most sodium.
- Avoid table salt. Flavour food with herbs and spices.
- Cook. Food sodium can be controlled by cooking.
5. Minimise alcohol
Drinking less than one drink a day for women or two for males can lower blood pressure by 4 mm Hg. One drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof spirits.
However, excessive alcohol consumption raises blood pressure significantly. It can also reduce blood pressure medication efficacy.
6. Quit smoking.
Blood pressure rises with smoking. Quitting smoking lowers BP. It can also reduce heart disease risk and improve health, possibly extending life.
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