Ten Ways to Control High Blood Pressure Without Medication
If you adopt these ten changes in your lifestyle, you can lower blood pressure and reduce the risk of heart disease. If you have been diagnosed you with high blood pressure, perhaps concerned about you take medication to lower it. Lifestyle plays an important role in the control of high blood pressure. If you control your blood pressure successfully with a healthy lifestyle, you could prevent, delay or reduce the need for medication.Here ten changes in the lifestyle that you can do to lower your blood pressure and keep it down.
1 reduces excess weight and cares for the waist
Blood pressure often increases as it increases weight. Being overweight also can cause a respiratory disorder sleep (sleep apnea), which increases blood pressure even more.
Weight loss is one of the most effective lifestyle changes to control blood pressure. If you’re a person with overweight or obesity, lose even a small amount of weight can help reduce your blood pressure. In general, can reduce blood pressure about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you went down.
In addition to losing pounds, in general, also you control you the diameter of waist. Having too much weight around the waist can make you run a greater risk of high blood pressure.
- The men are at risk if waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if waist measurement is greater than 35 inches (89 centimeters).
These figures vary between ethnic groups. Ask your doctor what would be a healthy measure of your waist.
2. do exercise regularly
Regular physical activity (for example, 150 minutes per week or 30 minutes most days of the week) can reduce blood pressure in approximately 5 mm Hg and 8 mm Hg if you have high blood pressure. It is important to be consistent because if you stop exercising, blood pressure may again rise.
If you have high blood pressure, exercise can help you avoid that it becomes hypertension. If you have hypertension, regular physical activity can reduce blood pressure to safer levels.
Examples of aerobic exercises that you can try to reduce blood pressure include: walking, jogging, bicycling, swimming or dancing. You can also try training by intervals of high intensity, in which short alternating periods of intense activity with subsequent recovery of lighter activity periods. Strength training can also help reduce blood pressure. Try to include at least two days a week of strength training exercises. Talk to your doctor about how to develop an exercise program.
3 it takes a healthy diet
A diet containing lots of whole grains, fruits, vegetables, and low-fat dairy products and reduce saturated fats and cholesterol may decrease your blood pressure up in 11 mm Hg if you have blood pressure high. This meal plan is known as a diet food approach to stop hypertension (Dietary Approaches to Stop Hypertension, DASH).
It is not easy to change your eating habits, but with these tips, you can adopt a healthy diet:
- Carries a diary of food. Write what you eat, even for just a week, can bring surprising information about your real eating habits. Control what you eat, how much, when and why.
- Considered raising the quantity of potassium. Potassium may reduce the effects of sodium in the blood pressure. The best sources of potassium are foods such as fruits and vegetables, rather than supplements. Talk to your doctor about the level of potassium that is most suitable for you.
- Purchase wisely. Read the food labels when you buy and complies with your healthy eating plan when you go out to eat at a restaurant.
4 reducing the consumption of sodium in your diet
Even a small reduction of sodium from your diet can improve your heart health and reduce blood pressure approximately between 5 mm Hg and 6 mm Hg if you suffer from high blood pressure.
The effect of the consumption of sodium in blood pressure varies between a group of people. In general, limit sodium 2300 milligrams (mg) per day or less. However, lower consumption of sodium (1500 mg per day or less) is ideal in most adults.
Consider the following tips to reduce the amount of sodium in your diet:
- Reads the food labels. If possible, choose alternatives with a low sodium content of foods and drinks that you normally buy.
- Eat fewer processed foods. Only a small amount of sodium is present naturally in food. Most of the sodium is added during processing.
- Do not add salt. Only 1 level teaspoon of salt contains 2300 mg of sodium. Use herbs and spices to add flavor to your food.
- Get gradually. If you think that you can not reduce drastically and suddenly the amount of sodium in your diet, reduce it gradually. Your taste buds will adapt over time.
5. it limits the amount of alcohol that you drink
The alcohol can be good and bad for your health simultaneously. If you drink alcohol only in moderation, usually a drink per day for women or two per day for men, you can potentially reduce your blood pressure by approximately 4 mm Hg. A drink equals 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine and 1.5 ounces (44 milliliters) of liquor with an alcohol content of 40%.
But that protective effect is lost if you drink too much alcohol.
Drinking more than one moderate amount of alcohol, in fact, may increase several blood pressure. It can also reduce the effectiveness of drugs for blood pressure.
6 quit smoking
Every cigarette you smoke reduces your blood pressure for several minutes after you finish it. Quitting smoking helps blood pressure back to normal. Quitting smoking can reduce the risk of heart disease and improve your health in general. People who quit smoking live longer than those who never do.
7 reduce your caffeine consumption
Even debate the function performed the caffeine in the blood pressure. Caffeine can raise blood pressure to 10 mm Hg in people who do not consume it frequently. However, it is possible that people who drink coffee regularly present mild or no effect on blood pressure.
Although the long-term effects of caffeine on blood pressure are not clear, it is possible that blood pressure increases slightly.
To know if caffeine increases your blood pressure, control your pressure within 30 minutes of a drink with caffeine. If your blood pressure increases of 5 to 10 mm Hg, it is possible that you are sensitive to the effects of caffeine that raise blood pressure. Talk to your doctor about the effects of caffeine in your blood pressure.
8 reduces stress
Chronic stress can contribute to high blood pressure. It is necessary to conduct more research to determine the effects of chronic stress on blood pressure. Occasional stress can also contribute to high blood pressure if your reaction to stress is unhealthy eating, drinking or smoking.
Take some time to think about what is it that makes you feel stressed, such as work, family, finances, or diseases. Once you know the cause of your stress, think how you could delete it or reduce it.
If you cannot delete all of your stressors, you can at least address them healthier. Try the following:
- Changes your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too many things and learn to say that not. Understands that there are some things that you cannot change or control, but you can concentrate on how you react to them.
- Focus on the problems that you can control and make plans to solve them. If you have a problem at work, it’s to speak to your manager. If you have any problems with your children or your spouse, it takes measures to resolve it.
- Prevents the triggers of stress. Try to avoid triggers when you can. For example, if traffic at peak during the road to work cause you to stress, it comes out early in the morning, or use public transport. Avoid people who cause you stress, if possible.
- Devotes time to relax and do things you enjoy. Take time every day to sit calmly and breathe deep. Dedicated time for activities or hobbies fun in your diary, and go walking, cooking, or voluntary activities.
- Thanks. Express gratitude to others can help reduce stress.
Nine you monitor your blood pressure at home and consult your doctor regularly
The control in the home can help you control your blood pressure, make sure to work your changes in lifestyle and alert them to you and your doctor of health complications. Blood pressure monitors are available to the public without prescription. Talk to your doctor about control in the home before.
Consultations regulate them to the doctor also are key to controlling your blood pressure. If your blood pressure is well controlled, ask your doctor about how often you should control it. Your doctor may suggest to check it every day or less frequently. If you change your medication or other treatments, your doctor may recommend you check your blood pressure two weeks after treatment changes and one week before your next turn.
Ten search support
The support of family and friends can help improve your health. They can encourage you to take care of yourself on your own, take you to the doctor’s office or to join an exercise program with you to maintain low blood pressure.
If you think that you need to support beyond your family and friends, consider joining a support group. It is possible that you may know people who can give you a boost emotional or moral or that can offer practical advice to deal with your condition.