Lifestyle is important when it comes to lowering your blood pressure. By making healthy changes to your lifestyle, you can avoid, delay, or even reduce any need for blood pressure medication.
The following are five ways you can lower blood pressure without the need for medicine:
Losing Extra Weight
Obesity directly affects your blood pressure levels. Even a small amount of weight loss can help reduce blood pressure levels.
For every 2.2 pounds (1 kilogram) you lose, your blood pressure should reduce by around 1 millimeter of mercury (mm Hg).
Keep an eye on your waistline, as a big waistline can increase the risk of high blood pressure.
For waistline sizes, usually the ones with a risk of high blood pressure are:
- Men with a waist size greater than 40 inches (102 centimeters)
- Women with a waist size greater than 35 inches (89 centimeters)
Healthy waist sizes vary among ethnic groups.
Exercise
Regular exercise can lower blood pressure by around 5 to 8 mm Hg.
Consistency is key to maintaining lower blood pressure levels.
Helpful aerobic exercises include:
- Walking
- Jogging
- Cycling
- Swimming
- Dancing
- High-intensity interval training
- Strength training
Healthy Diet
Try the DASH Diet – Dietary Approaches to Stop Hypertension. It means having a diet that is rich in:
- Whole grains
- Fruits
- Vegetables
- Low-fat dairy products
- Avoids saturated fat and cholesterol
Some tips you can use to help you have a healthier diet:
- Keep a food dairy (helps you understand what you need to change and what you’re doing right)
- Boost your potassium (it can lessen the effects of sodium on blood pressure)
- Shop smart (read food labels and follow your diet when eating out)
Less Sodium
Sodium (also known as salt) increases your blood pressure.
The maximum amount of daily sodium intake you should consume is 2,300 milligrams (mg), but the ideal sodium intake is 1,500 mg or less.
Try these tips to help you lower your sodium intake:
- Read food labels
- Eat less processed foods
- Avoid adding salt
- Gradually reduce your sodium
Limit Alcohol
Drinking alcohol in moderation can be healthy, but too much can increase your blood pressure levels by several points.
To feel any positive effects, women should limit themselves to one drink a day and men to two drinks a day.
One drink equals:
- 12 oz of beer or…
- 5 oz of wine or…
- 5 oz of 80-proof liquor
Alcohol also reduces the effectiveness of blood pressure medications, so you should avoid it if taking medicine.