Do not always depend on medications if you have high blood pressure. Modifying your lifestyle and trying some home remedies can also help. These methods are simple but they have long-term benefits to your health.
Keep a healthy weight
Your blood pressure may increase your weight. Overweight can put more strain on your heart, which can raise the risk of high blood pressure, harming your arteries. Overweight or obesity is one of the major cause of sleep apnea, which afterward leads to high blood pressure.
Weight loss is one of the most effective methods of controlling your blood pressure. If you have a healthy weight, keep it. If you have extra weight, losing 5 kilograms can help lower your blood pressure significantly. You can ask your doctor about your healthy number.
Create a healthy eating plan
People with hypertension may be recommended to use Dietary Approaches to Stop Hypertension (DASH) diet by doctors. Following this diet means eating more vegetables, fruits, whole-grain foods, poultry, low-fat or fat-free dairy products (milk, cheese, yogurt). These foods have an abundant quantity of vitamins, minerals, and fiber. Eating DASH diet can help lower your blood pressure.
You should also avoid foods that contain saturated fats, or trans fats. Plus, absorbing a high amount of potassium can put your blood pressure under control by wearing off the effects of sodium.
Keep a diary of what you eat and you can change your habits if needed.
When you buy foods, check the labels for the ingredients. Be a smart user.
Stay physically active
Doing physical activity can help lower your blood pressure, manage stress, lose weight and reduce your risk of several medical problems. If you have high blood pressure, exercise can keep your blood pressure at safer levels.
Aerobic exercises are considered the best exercises for high blood pressure. These exercises can help bring your blood pressure down. Aerobic exercises include walking, swimming, cycling, climbing the stairs, dancing, jogging. You need not do these exercises on a daily basis but make an attempt to do aerobic exercises at least 150 minutes per week.
Reduce your salt intake
Reducing salt intake can reduce your blood pressure. In general, you should eat less than 2,300 mg a day. If you are 51 or older, African-American, or have high blood pressure, diabetes, or chronic kidney disease, you should eat less than 1,500 mg a day.
Here are some tips you can consider:
- Cut back gradually: you need time to get used to new tastes. Take it easy, you can reduce the amount of salt in your diet gradually.
- Check the labels: use foods that labeled ‘reduced sodium’, ‘no sodium added’, or ‘no sodium’. Or use foods that have as less sodium as possible.
- Do not use processed foods: most salt is added during processing.
Limit the amount of alcohol you use
Small amounts of alcohol can decrease your blood pressure. Alcohol in large amount can increase your blood pressure and block the effects of blood pressure medications.
Use less caffeine
Caffeine can be found in tea, coffee and cola. Caffeine can raise your blood pressure if you rarely use it but it does not affect your blood pressure if you drink coffee as a habit. However, the effects of caffeine on blood pressure remain unclear. Consult with you doctor about caffeine if you have high blood pressure.
Smoking can increase the risk for several medical conditions, including hypertension. Smoking can raise your blood pressure a few minutes after you finish a cigarette. Stopping smoking can help lower your blood pressure. It can also prolong your life span.
Manage your stress
Stress can contribute to high blood pressure, especially if you cope with it in unhealthy ways such as eating unhealthy foods, or smoking. Try to figure out what causes your stress and solutions to the causes. You can try muscles relaxation, deep breathing, listening to your favorite music, reading your favorite books, doing the sports you enjoy, changing your expectations, and practicing gratitude.
Measure your blood pressure regularly
It is important to monitor your blood pressure. You do not have to go to a health center, you can learn to measure your blood pressure at home. This way is more convenient. Keep a diary of your blood pressure. Write down the time, the numbers. You should also see your doctor regularly.
Besides medications, a healthy lifestyle and proper home remedies can help you control your blood pressure. Stay active, eat healthy foods, quit smoking, minimize alcohol intake, etc. These changes can also reduce your risk for other medical problems.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: June 14, 2017 | Last Modified: June 13, 2017
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