You may lower your blood pressure and lessen your risk of heart disease by implementing these ten lifestyle modifications.
If you have hypertension, you might be wondering if medication is necessary to manage it. However, altering one’s lifestyle is essential to managing high blood pressure. Maintaining a healthy lifestyle and controlling blood pressure can reduce, postpone, or eliminate the need for medication.
These ten lifestyle modifications can both reduce and maintain blood pressure.
Trim excess fat and keep an eye on your waist size
Increasing weight is frequently linked to hypertension. Excessive weight can also result in sleep apnea, a disorder that disrupts breathing during sleep. Blood pressure is further elevated by sleep apnea.
One of the best methods to lower blood pressure is to lose weight. Even a little weight loss can help reduce blood pressure if you are obese or overweight. Millimeters of mercury, or mm Hg, are used to measure blood pressure. Blood pressure may generally decrease by around 1 mm Hg for every kilogram (2.2 pounds) of weight removed.
Additionally, the waistline’s size matters. Excessive weight around the waist increases the chance of hypertension.
Generally speaking:
- If a man’s waist measures more than forty inches (102 cm), he is at risk.
- Women who measure more over 35 inches (89 cm) around the waist are at danger.
Different ethnic groups have different numbers. Find out from your medical provider what constitutes a healthy waist size for you.
Engage in regular exercise
About 5 to 8 mm Hg can be lowered from high blood pressure with regular aerobic activity. In order to prevent blood pressure from increasing again, it’s critical to continue exercising. Generally speaking, try to engage in moderate physical exercise for at least 30 minutes each day.
Additionally, exercise helps prevent slightly increased blood pressure from increasing to high blood pressure, often known as hypertension. Frequent exercise helps lower blood pressure in hypertensive individuals to safer levels.
Cardiovascular exercises such as walking, running, cycling, swimming, and dancing can help reduce blood pressure. Interval training at a high intensity is another beneficial kind of exercise. Short bursts of vigorous exercise are interspersed with periods of less intense exercise in this style of training.
Strength training also can help lower blood pressure. Make an effort to work out with strength training at least twice a week. Speak with a medical expert about creating a workout regimen for you.
Consume a balanced diet
Up to 11 mm Hg can be taken off of high blood pressure by eating a diet high in whole grains, fruits, vegetables, low-fat dairy products, and low in cholesterol and saturated fat. Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets are two examples of diets that can lower blood pressure.
Dietary potassium can mitigate the blood pressure-raising effects of sodium and table salt. Manufacturers of processed goods frequently add sodium to give them a salty flavor. Try to have between 3,500 and 5,000 mg of potassium daily. It can cause a 4–5 mm Hg drop in blood pressure. Find out from your healthcare provider how much potassium is recommended for you.
Cut back on sodium and salt in your diet
Reduced salt consumption, even little, can lower blood pressure and heart disease risk. The impact of sodium on blood pressure differs depending on the population. Try to keep your daily salt intake to 2,300 mg or less. However, it’s best to keep salt intake in adults at 1,500 mg or less per day. By doing thus, Hypertension may be lowered by around 5 to 6 mm Hg.
To reduce salt intake:
- Examine food labels. Seek for meals and beverages that have minimal salt content.
- Consume less processed food. Foods only contain trace amounts of salt by nature. Processing adds the majority of the sodium.
- Avoid using table salt. Use spices or herbs to give food flavor.
- Prepare food. You can regulate the salt content as you cook.
Limit your alcohol intake
Reducing alcohol consumption to no more than one drink for women or two for men each day will help reduce blood pressure by around 4 mm Hg. Twelve fluid ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor make up one drink.
However, excessive alcohol use can cause blood pressure to rise significantly. It may also lessen the effectiveness of blood pressure medications.
Give up smoking
Blood pressure rises when someone smokes. Giving up smoking reduces blood pressure. Additionally, it can enhance general health and reduce the risk of heart disease, which may lengthen life.
Have a restful night’s sleep
Weeks of sleeping for less than seven hours each night may contribute to hypertension. A number of conditions can cause sleep disturbances, such as insomnia, sleep apnea, and restless legs syndrome.
Aim for 7 to 9 hours of sleep per night for adults. If you have problems falling asleep on a regular basis, let your healthcare provider know. Sleep can be improved by identifying the reason and addressing it. However, if you don’t have restless legs syndrome or sleep apnea, try these easy sleep hacks.
- Adhere to a sleep regimen. Every day, go to bed and wake up at the same hour. Attempt to maintain a consistent routine on weeknights and weekends.
- Make a peaceful environment. This asks for keeping a cool, tranquil, and dark sleeping place. Before heading to bed, take an hour to do something relaxing. This might be practicing relaxation techniques or having a warm bath. Cut off or tone down bright lights, such those on a computer, phone, or TV.
- Keep an eye on what you consume. Avoid overindulging or going to bed hungry. Avoid having heavy meals just before bed. In addition, limit or stay away from alcohol, caffeine, and nicotine just before bed.
- Set a nap limit. If you’re someone who finds it beneficial to take naps during the day, try to keep naps to 30 minutes and take them earlier in the day. You could have a better night’s sleep.
Reduce tension
Long-term stress may have a factor in high blood pressure. To determine whether stress reduction methods can reduce blood pressure, more study is required on their effects.
However, identifying the sources of stress—be they related to job, family, money, or health—can’t harm. You may find strategies to manage your stress if you are aware of its sources. Try this out:
- Try not to take on too much. Make a plan for the day and concentrate on your top priorities. Acquire the ability to refuse. Give yourself adequate time to complete the tasks at hand.
- Avoid situations that make you stressed. If, for example, rush-hour traffic stresses you out, take public transit or travel at a later time.
- If at all possible, avoid being around stressed-out people.
- Schedule some downtime. Make time each day to sit motionless and take deep breaths.Allocate time for pleasurable pursuits or interests, including hiking, cooking, or volunteering.
- Develop an attitude of thankfulness. Expressing gratitude to others has the potential to reduce stress.
Maintain a home hypertension routine and schedule routine exams
To ensure that your medication and lifestyle modifications are having the desired effect, you can take your blood pressure at home.
There are several readily accessible, non-prescription home blood pressure monitors. Before you begin, discuss home monitoring with a medical practitioner.
Maintaining blood pressure management also requires routine medical appointments. Find out from your healthcare provider how frequently you should get your blood pressure checked if it is well under control. It may only be possible for you to examine it once a day or less often.
Manage your blood sugar and cholesterol
Elevations in blood sugar and “bad” non-HDL cholesterol can increase the risk of heart disease. Try some of the same good practices that decrease blood pressure to help control blood sugar and cholesterol. Eat well, move, shed excess weight, and abstain from smoking. Pay attention to the recommendations given by your healthcare provider regarding blood sugar and cholesterol management.
It will take time to implement these ten lifestyle adjustments, and it may not always seem easy. In order to get help when you need it, ask your friends or family. To lower blood pressure, your loved ones could start an exercise regimen with you, transport you to medical appointments, or urge you to take care of yourself.
Consider joining a support group if you discover that you require more help than just your friends and family can provide. You could meet people through this who can improve your mood or give you more self-assurance. The support group may also be able to provide helpful hints for managing your illness.
