10 ways to control high blood pressure without medication

By making these 10 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 way of life plays a imperative part in treating high blood pressure. Controlling blood pressure with a solid way of life might anticipate, delay or decrease the

require for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure regularly increases as weight increases.

Being overweight moreover can cause disturbed breathing while you rest (rest apnea), which encourage raises blood pressure.  Weight misfortune is one of them foremost compelling way of life changes for controlling blood pressure.  In the event that you're overweight or have weight, losing a small amount of weight can offer assistance decrease blood pressure.

In common, blood weight may go down by Approximately 1 millimeter of mercury (mmHg) with each kilogram (approximately 2.2 pounds) of weight lost.

Also, the measure of the waistline is imperative. Carrying as well as much weight around the midsection can increase the chance of high blood pressure.

 In general:

Men are at chance in the event that their midsection estimation is more prominent than 40 inches (102 centimeters).

Women are at risk on the off chance that their midsection estimation is more prominent than 35 inches (89 centimeters).

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. 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.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.

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 by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

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. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium inside the food plan can enhance coronary heart fitness and decrease excessive blood strain via about 5 to six mm Hg.

The effect of sodium consumption on blood strain varies amongst organizations of people. In wellknown, restriction sodium to two,300 milligrams (mg) a day or much less. But, a decrease sodium consumption — 1,500 mg an afternoon or much less — is right for maximum adults.

To lessen sodium inside the eating regimen:

Study meals labels. Search for low-sodium variations of ingredients and drinks.

Devour fewer processed foods. Simplest a small amount of sodium occurs naturally in ingredients. Most sodium is added throughout processing.

Don't add salt. Use herbs or spices to add flavor to food.

Prepare dinner. Cooking lets you manage the amount of sodium in the food.

5. Avoide from alcoholic drinks 

Alcoholic drinks can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

6. Quit smoking

Smoking will increase blood strain. Preventing smoking enables decrease blood pressure. It can additionally reduce the danger of coronary heart diseases minimize heart attack and other diseases, enhance usual health, likely leading to an extended life.

7. Get a good night's sleep

Getting less than six hours of sleep each night for a few weeks might result in poor sleep quality, which can lead to hypertension. Numerous conditions, such as sleep apnea, restless legs syndrome, and general insomnia, can interfere with sleep (insomnia).

If you frequently have difficulties sleeping, let your healthcare professional know. Sleep quality can be increased by identifying and treating the problem. To achieve more comfortable sleep, however, if you don't suffer sleep apnea or restless legs syndrome, try these easy suggestions.

Respect a sleeping pattern. Set a consistent bedtime and wake-up time each day. On weeknights and weekends, make an effort to maintain the same schedule.

Make a peaceful environment. This calls for maintaining a cold, calm, and dark sleeping environment. Spend the hour before relaxing with anything.

8. Reduce stress

Chronic (long-term) emotional stress may be a factor in high blood pressure. To determine whether stress management practises help lower blood pressure, more study on their effects is required.

Determining the sources of stress, such as work, family, finances, or sickness, and coming up with strategies to lessen stress can't hurt, either. Try these things:

Do not attempt to do too much. Focus on your priorities and make a plan for the day. Say no more often. Give yourself adequate time to complete your tasks.

Make preparations to address the problems you can manage by concentrating on them. Speak to a supervisor about a problem at work. Find solutions to conflicts with your spouse or children.

Keeping away from stressors. As an illustration, if rush-hour traffic.

9. Monitor your blood pressure at home and get regular checkups

You can keep an eye on your blood pressure at home. It can ensure that your lifestyle adjustments and drugs are effective.

It's not necessary to get a prescription to purchase a home blood pressure monitor. Before you begin, discuss home monitoring with a health care practitioner.

Controlling blood pressure also requires routine doctor visits. Ask your doctor how frequently you should have your blood pressure checked if it is under control. You might only be able to access it once per day or less frequently.

10. Get support

Strong social networks of family and friends are crucial for health. To keep your blood pressure low, they might motivate you to take care of yourself, drive you to the doctor's office, or start an exercise regiment with you.

Consider joining a support group if you discover you need assistance beyond what your family and friends can provide. This might put you in touch with individuals who might encourage you emotionally or morally and who can provide you useful advice on how to manage your disease.

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