Controlling High Blood Pressure
You might be worried if you have been diagnosed with hypertension and about taking medication to lower the number. Don’t think that medications are the answer to controlling high blood pressure. Lifestyle plays a significant part in treating your hypertension. If you effectively control your blood pressure with a healthy lifestyle, you may reduce the need for medication.
1. Lose those extra pounds and watch your waistline
Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure significantly. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective.
2. Exercise regularly
If you’ve been sedentary, increasing your activity can lower your blood pressure within just a few weeks. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
3. Eat a healthy diet
Potassium can lessen the effects of sodium on blood pressure. Research suggests that flavonol, a substance found in cocoa beans and dark chocolate, may improve blood flow and lower your blood pressure.
4. Reduce sodium in your diet
• Even a modest reduction in the sodium in your diet can significantly reduce blood pressure.
• Eat fewer processed foods.
• Eat more fresh foods.
5. Limit alcohol consumption
If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.
6. Avoid tobacco products and secondhand smoke
Smoking throughout the day means your blood pressure may remain constantly high. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.
7. Cut back on caffeine
The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.
8. Reduce your stress
As with caffeine, the influence of stress on blood pressure isn’t settled. Stress or anxiety can temporarily increase blood pressure.
9. Get regular health care
If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Also, a record of your blood pressure readings helps your doctor know if your medications are working or if they need to be adjusted. Have a primary care doctor. People who don’t have a primary care doctor find it harder to control their blood pressure.
10. Get a support system
Talk to your family and friends about the dangers of high blood pressure and always told them to controlling high blood pressure.
