Let’s find out ‘Treatment For High Blood Pressure’ If you have high blood pressure, you might question if you need to take medication to lower the readings. However, changing one’s lifestyle is crucial to managing high blood pressure.
Maintaining blood pressure control by a healthy lifestyle may eliminate, postpone, or minimize the need for medication.
1. Lose Extra Pounds And Watch Your Waistline
Weight gain frequently causes a rise in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea, which disrupts breathing while you’re asleep.
One of the best way of life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. In general, each kilogram (2.2 pounds) of weight dropped may result in a reduction in blood pressure of roughly 1 millimeter of mercury (mm Hg).
The size of the waistline is also crucial. High blood pressure risk can be increased by carrying too much weight around the waist.
All in all:
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
Different ethnic groups have different numbers. Find out from your doctor what waist size is ideal for you.
2. Exercise Regularly
Physical activity on a regular basis can reduce high blood pressure by 5 to 8 mm Hg. To prevent blood pressure from increasing once more, it’s crucial to continue exercising. Aim for at least 30 minutes of moderate physical exercise each day as a general objective.
Exercise can also prevent high blood pressure from developing in those with raised blood pressure (hypertension). Regular exercise can help people with hypertension lower their blood pressure to a healthy level.
Walking, running, cycling, swimming, or dancing are some forms of aerobic activity that can reduce blood pressure. High-intensity interval training is another option. Short bursts of intensive exercise are interspersed with slower intervals of activity throughout this form of training.
Additionally, strength exercise helps lower blood pressure. At least twice a week, try to add strength-training activities. Consult a healthcare professional about creating an exercise plan.
3. Eat A Healthy Diet
A diet low in saturated fat and cholesterol and high in whole grains, fruits, vegetables, low-fat dairy products can reduce high blood pressure by up to 11 mm Hg. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are two examples of eating regimens that can lower blood pressure.
Salt’s (sodium’s) effects on blood pressure can be lessened by potassium in the diet. Foods like fruits and vegetables are better providers of potassium than supplements. Aim for 3,500 to 5,000 mg per day, which may result in a 4–5 mm Hg reduction in blood pressure. To find out how much potassium you need, go to your doctor.
4. Reduce Salt (sodium) In Your Diet
Even a little decrease in salt intake can help the heart and lower blood pressure by 5 to 6 mm Hg.
Different groups of people respond differently to salt consumption in terms of blood pressure. Generally speaking, keep your daily salt intake at 2,300 mg or fewer. For most individuals, though, a daily salt consumption of 1,500 mg or less is optimum.
To cut back on salt intake:
- Read food labels. Look for low-sodium versions of foods and beverages.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don’t add salt. Use herbs or spices to add flavor to food.
- Cook. Cooking lets you control the amount of sodium in the food.
5. Limit Alcohol
It is possible to reduce blood pressure by roughly 4 mm Hg by limiting alcohol consumption to fewer than one drink per day for women and two drinks per day for males. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of an 80-proof liquor constitute one drink.
However, consuming too much alcohol can cause a significant increase in blood pressure. Additionally, it may lessen the impact of blood pressure drugs.
6. Quit Smoking
Blood pressure goes up when you smoke. Smoking cessation lowers blood pressure. It may also lengthen life by lowering the risk of heart disease and enhancing general health.
