5 ways to control high blood pressure
without medication
By making these 5 lifestyle changes, you can lower
your blood pressure and reduce your risk of heart disease.
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 5 lifestyle changes that can lower blood pressure and
keep it down.
1. Lose extra pounds
Blood
pressure often increases as weight increases. Being overweight also can cause
disrupted breathing while you sleep, which further raises blood pressure.
Weight loss is one of the most effective lifestyle changes for
controlling blood pressure. If you're overweight or have obesity, losing even a
small amount of weight can help reduce blood pressure.
2. Exercise regularly
Regular
physical activity can lower high blood pressure. 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.
Exercise can also help keep elevated blood pressure from turning
into high blood pressure (hypertension). For those who have hypertension,
regular physical activity can bring blood pressure down to safer levels.
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.
Potassium in the diet can lessen the effects of salt (sodium) on
blood pressure. The best sources of potassium are foods, such as fruits and
vegetables, rather than supplements.
4. 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.
Go
to bed and wake up the same time each day. Try to keep the same schedule on
weeknights and on weekends. Avoid bright light, such as from a TV or
computer screen.
5. Get support
Supportive family and friends are important to 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.
If you find you need support beyond your family and friends,
consider joining a support group. This may put you in touch with people who can
give you an emotional or morale boost and who can offer practical tips to cope
with your condition.
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