You can lower your blood pressure and reduce your risk of heart disease and stroke in 10 ways. Note if you have high blood pressure, you should still consider consulting a medical doctor.
1. Lose weight
Because being overweight can cause disrupted breathing while you sleep, which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes in controlling blood pressure.
You may reduce your blood pressure by about 1 mmHg with each kilogram of weight you lose.
2. Exercise regularly
Just 150 minutes a week, or about 30 minutes most days of the week by walking, jogging, cycling, swimming or dancing can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. However, you can talk to your doctor about the exercises program.
3. Eat a healthy diet
like whole grains, fruits, vegetables, and low-fat dairy products and reduce saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet*
4. Reduce sodium
by reading food labels. If possible, choose low-sodium alternatives to the foods and beverages you normally buy and don’t add salt!
5. Limit the amount of alcohol
Drinking more than moderate amounts of alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
6. Quit smoking
Stopping smoking helps your blood pressure return to normal but quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
7. Cut back on caffeine
Caffeine can raise blood pressure to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
8. Reduce your stress
Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
You can find somethings interesting to do like your hobbies (such as listening to kinds of music, drawing, singing and be a volunteer)
9. Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications.
10. Get support
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.
* Read more about DASH diet click https://www.heartandstroke.ca/get-…/healthy-eating/dash-diet