Your blood pressure is linked to your lifestyle and habits. Therefore, to lower your blood pressure naturally, the most important thing you need to do is changing your way of life.
By making these 8 lifestyle changes
, you can lower your high blood pressure and reduce the risk of getting heart disease.
1. Lose extra pounds and watch your waistline
In general, men are at risk if their waist measurement is greater than 40 inches (102 centimeters). Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
You can determine whether you need to lose weight or not according to your body mass index (BMI).
Check your BMI here
2. Exercise regularly
At least 30minutes most days of the week can lower your blood pressure by 4 to 9 mmHg. If you just have prehypertension, which is slightly higher than normal, exercise can help you avoid developing full-blown hypertension.
Aerobic activities and strength training can help reduce blood pressure. Besides, you can try some mild exercises such as swimming, jumping rope, jogging, walking and outdoor bicycling. It should be bear in mind that strenuous exercise is not suitable for people with hypertension.
3. Limit the amount of alcohol you drink
In small amounts, it can potentially lower your blood pressure by 2 to 4 mmHg. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It will also reduce the effectiveness of blood pressure medications.
4. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal.
5. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. It may not affect blood pressure in habitual coffee drinkers strongly. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage.
6. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
7. Monitor your blood pressure at home and see doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Home monitoring is a very good alternative, but before your start it, talk to your doctor.
8. Get support
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group.
By leading a healthy life, you can effectively lower your blood pressure naturally. However, this does not mean medication is unnecessary. You should follow your doctor's advice and take drugs prescribed by him or her.
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