FIVE WAYS TO LOWER HIGH BLOOD PRESSURE

You may be concerned about taking medicine to lower your blood pressure if you've been diagnosed with it, but treating high blood pressure comes with lifestyle changes also. 

You may even be able to prevent, postpone, or minimize the need for medication if you effectively regulate your blood pressure with a healthy lifestyle.

 

Here are five things you can do now to lower your blood pressure:

1. Shed some weight and keep your waistline in check -  One of the most important lifestyle modifications for reducing blood pressure is weight loss. If you're overweight or obese, losing even a small amount of weight will help. You’ll be less likely to have other health problems too.

 

2. Keep active - If you have high blood pressure, or have the tendency to get one, regular 30 minutes exercise per day, for five days a week, can help reduce blood pressure level by 5 to 8mmHg. Being consistent is crucial because stopping will cause blood pressure to rise again. Everyday activities such as gardening, dancing, walking, can also help. Speak to your doctor and fitness instructor about developing an exercise routine that is perfect for you. 

 

3. Maintain a healthy diet - Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products while avoiding saturated fat and cholesterol will reduce blood pressure by up to 11 mm Hg, if you have HBP. Read food labels when shopping and avoid foods high in sodium such as found in processed foods like pizza, sandwiches, poultry, red meat, etc. Go for foods high in potassium and protein instead, such as fruits, vegetables and some supplements.

 

4. Cut back on alcohol and caffeine - Drinking more than moderate amounts of alcohol and caffeinated beverages can cause a significant increase in blood pressure. It can also make blood pressure drugs less effective. You will theoretically lower your blood pressure by 4 mm Hg by drinking alcohol in moderation — one drink a day for women, two drinks per day for men.

 

5. Reduce stress - High blood pressure may be a result of chronic stress. Take some time to consider what makes you depressed, such as work, family, finances, or sickness. Think how you can remove or minimize tension until you know what's causing it. You should at least deal with the stressors in a better way if you can't remove any of them.

 

Keep a close eye on your blood pressure at home and see or speak with your doctor on a regular basis. Home monitoring will assist you in keeping track of your blood pressure, ensuring that your lifestyle changes are working, and alerting you and your doctor to possible health issues. Blood pressure monitors are readily available here and require no prescription. 

 

Prescription medications such as Co-Diovan, Norvasc, Amlodipine can also be recommended by your doctor alongside these lifestyle changes.