A few meaningful changes in your lifestyle can prevent, delay, or lessen the need for medicine and keep your blood pressure in control
Hypertension or high blood pressure is often known as the silent killer since it does not have any symptoms and can discreetly lead to a serious heart issue, which can be life-threatening. According to doctors, it is important to manage blood pressure levels for long-term health and well-being.
However, there are also a few ways you can do it without indulging in medication to treat hypertension. Experts say a few meaningful changes in your lifestyle can help prevent, delay, or lessen the need for medicine and keep your blood pressure in control.
Here are ten doctor-approved changes that can lower blood pressure and keep it down.
Lose extra weight
Being overweight and obese can be an invitation to many deadly diseases, which include heart attacks, strokes, and even cancer. Doctors say obesity disrupts breathing while you sleep, causing sleep apnea, which is a major factor in the rise in blood pressure.
And so, weight loss is one of the best ways to control hypertension. Losing even a small amount of weight can help lower blood pressure. You can consult your doctor about ways and means to do that.
Regular exercise
Aerobic exercise helps lower high blood pressure by about 5 to 8 mm Hg—a big relief for those with hypertension. According to experts, it is important to be regular and consistent with workouts, with an aim for at least 30 minutes of moderate physical activity every day.
A few aerobic exercises you can do daily include walking, jogging, cycling, swimming, and dancing, along with high-intensity interval training.
Eat healthy
Eat a daily diet loaded with whole grains, fruits, vegetables, and low-fat dairy products. Also, make sure to eat fresh food, which is low in saturated fat and cholesterol, as it can help lower high blood pressure by up to 11 mm Hg.
Reduce salt from food
Salty foods are among the main reasons why blood pressure levels rise among various groups of people. Doctors advise limiting sodium to 2,300 mg a day or less, as it can help bring down high blood pressure by about 5 to 6 mm Hg.
Stop drinking alcohol
Consuming even one drink a day can be harmful to the heart, as it can spike blood pressure levels. Doctors say it can also make blood pressure medicines less effective if you are taking them.
Quit smoking
Smoking raises blood pressure, and so, according to experts, stopping helps lower blood pressure. It can also lower the risk of heart disease and improve overall health, possibly leading to a longer life.
Regulate your sleep
Sleeping for less than seven to eight hours daily definitely shoots up blood pressure levels, as it leads to insomnia. According to experts, it is imperative to get sound and uninterrupted sleep daily, which you can do by making a proper schedule and keeping distracting gadgets like the phone and television away.
Lower stress
Long-term stress is a major factor that plays a part in high blood pressure. And so there are various ways you can lower it, which include planning and focusing on your day, finding ways to resolve a conflict, staying away from triggers, and taking time to sit quietly and breathe deeply.
Track your blood pressure regularly
You can easily measure your blood pressure levels at home to make sure that your medicines and lifestyle changes work fine. Home blood pressure monitors are available widely and without a prescription.
Regular visits with the doctor are also the key to controlling blood pressure. If your blood pressure is well-controlled, ask your healthcare professional how often you need to check it.
Control blood sugar and cholesterol levels
It is important to keep other vitals—cholesterol and blood sugar levels—in control for your blood pressure levels to be under the limit, as both can raise the risk of heart disease. To help manage cholesterol and blood sugar, try some of the same healthy habits that help lower blood pressure.
