Tips for Managing High Blood Pressure Without Medication
If you have been diagnosed with high blood pressure, you should seek medical help as soon as possible. While working with a good doctor like Dr. Kalpana Desai, it is easy to manage the condition. Even though you may need medication, adopting a good lifestyle has a significant role to play. With the right tips in mind, you may reduce or avoid the need for medication. The following lifestyle changes can help keep your blood pressure down.
1. Adopt a Healthy Weight
If you are packing a few extra pounds, you may need to lose some weight. If you are overweight or obese, you are likely to have sleep apnea which could worsen your condition. Losing some weight is one of the most important lifestyle changes to control blood pressure. Even the slightest amount of weight loss can lower your blood pressure. Pay attention to your waistline. The fat that accumulates around your waist increases your risk of having high blood pressure. Generally, men’s waistline should not exceed 40 inches. Women’s waistline should not exceed 35 inches.
2. Limit Your Sodium Intake
Too much sodium can increase your blood pressure. Even the smallest reduction of sodium from your diet can boost your heart health and lower blood pressure by up to 6mm Hg. Simple ways to reduce your sodium intake include:
- Reading food labels to ensure that they are low in sodium
- Avoid adding salt to your meals
- Limit your consumption of processed foods
- Use herbs instead of salt to flavor your food
- Start slow. You don’t need to cut your all sodium intake at once
3. Limit Alcohol Consumption
Moderate drinking is okay. However, too much alcohol can increase your risk of high blood pressure. Generally, women should have one drink per day. Men should not have more than two. Drinking more than the average amounts of alcohol can up your blood pressure by several points. Alcohol can affect the function of blood pressure medication.
4. Regular Exercise
If you have high blood pressure, you need regular physical activity to control it. Try to get at least 30 minutes of physical activity most days of the week. It can reduce your blood pressure by up to 8mm Hg. Regular exercise can protect you from getting hypertension if you have elevated blood pressure. Some of the most effective exercise options include swimming, jogging, and cycling. Speak to your doctor before you start exercising. They will help you determine the right exercise for your needs.
5. Healthy Diet
A healthy diet can help you manage high blood pressure. Some of the main foods to include in your diet include fruits, vegetables, whole grains, and low-fat dairy. Some of the most important dietary changes to make include:
- Increasing your potassium intake. Sources of potassium include salmon, banana, spinach, and potatoes. Speak to your doctor about the potassium levels that suit your needs
- Keep a food diary to monitor what you eat
- Stick to a healthy food plan
Even though you need the help of a doctor to manage hypertension, these are a few at-home tips that could help.https://makeyourlifehealthier.com/tips-for-managing-high-blood-pressure-without-medications/https://i1.wp.com/makeyourlifehealthier.com/wp-content/uploads/2020/06/Tips-for-Managing-High-Blood-Pressure-Without-Medication.jpg?fit=1024%2C682&ssl=1https://i1.wp.com/makeyourlifehealthier.com/wp-content/uploads/2020/06/Tips-for-Managing-High-Blood-Pressure-Without-Medication.jpg?resize=400%2C400&ssl=1BeautyDiet & Weight LossHealthHealthy FoodRecipesadopt,alcohol,blood,consumption,healthy,high,intake,limit,manage,medication,medications,pressure,sodium,tips,tricks,weight