People who have been diagnosed with high blood pressure might be worried on the way forward to bring their numbers down. In treating high blood pressure, lifestyles play a crucial role. Those with high blood pressure can adapt to viable lifestyle changes to control their blood pressure. Successfully managing of high blood pressure with healthy lifestyles could avoid, postpone or decrease the need for medication.
Here are ten lifestyle changes that could lower blood pressure.
1. Weight Loss
Obese has been associated with high blood pressure. Studies show that people who are overweight and make changes to maintain a healthy weight could significantly lower their blood pressure. Besides losing weight, people should also monitor their waistline. Weight loss effectively reduces systolic blood pressure.
2. Exercise Regularly
A person with high blood pressure should exercise regularly for more than 30 minutes in a day, for several days in a week. For those with prehypertension, regular exercising could help them avoid their already heightened blood pressure from reaching full-blown. Some of the practical exercises include cycling, jogging, swimming, and walking.
3. Healthy Diet
It is recommended for people with high blood pressure to maintain healthy eating habits. A diet rich in vegetables, whole grain and fruits will play a major role in reducing their blood pressure. Besides, scants on cholesterol and fat and low-fat dairy products will help in maintaining a healthy body.
4. Reduce Sodium Intake
Diets rich in sodium are more likely to cause high blood pressure. Reducing sodium intake to not more than 2,400 mg daily will lower blood pressure to significant points. Consuming less sodium can lower blood pressure by an average of 2 to 8 mm Hg. People with high blood pressure should limit adding salt to their food and reading food labels.
5. Less Alcohol
High alcohol intake is not good for health. Those with high blood pressure should cut back on their alcohol intake to small amounts to lower their blood pressure. Drinking large quantities of alcohol will not only raise blood pressure levels but will also reduce the effectiveness of their blood pressure medications.
6. Quit Smoking
For those with high blood pressure and still smoke, they dramatically increase the risk of their blood pressure shooting up. Quitting smoking will help normalize their blood pressure. Regardless of age, quitting smoking significantly increases life expectancy. Smoking is associated with stiff arteries that may result in higher blood pressure levels.
7. Less Caffeine
People who rarely consume caffeine are at a heightened risk of their blood pressure rising than those who drink coffee habitually. After about 30 minutes of drinking a caffeinated drink, signs of an increased blood pressure can be noted. It is advisable to talk to a physician on their caffeine intake.
8. Stress Reduction
Chronic stress levels increase blood pressure substantially. Stress may cause a person to react by smoking, taking alcohol, or eating unhealthy food. People with high blood pressure need to avoid extreme stress levels and should do everything to reduce their stress. Consulting an expert may be of help.
9. Regular Blood Pressure Monitoring
People with high blood pressure should monitor their levels at home and ascertain the effectiveness of their lifestyle changes. In a case of any potential health conditions, it advisable they talk with their doctor promptly. Besides, they should ensure regular visits to their doctors for examinations.
10. Get Support
For those diagnosed with high blood pressure, they should get support from their family and friends. Friends may encourage them to maintain these changes as well as take them for their medical check-ups. Family support is also important, as it will ensure they take any medications and on time.
For these lifestyle changes to be effective, people with high blood pressure should make sure they at first comprehend the reasons for the changes. Appreciating oneself can increase their will to continue with a healthy lifestyle. Besides, they should set achievable objectives and track their progress. It is crucial for them to have a trustworthy healthcare professional to guide them in the journey of lowering their levels of blood pressure.