img

Ways to Reduce High Blood Pressure

Posted On: 09-23-2015
Ways to Reduce High Blood Pressure

High blood pressure is a reading that is over 140/90 mm Hg, and the condition can make you more likely to experience a stroke or heart attack. Sometimes, medication is needed in order to bring blood pressure down, but lifestyle changes play an important role too. Some patients are even able to reduce the need for medication or delay it with their lifestyle changes.

  • Lose weight. It’s common for blood pressure to increase along with weight (especially weight around the waist), and the associated sleep disruptions can also cause your blood pressure to raise. However, you can reduce your blood pressure by losing just ten pounds in many cases. Women are often at risk of high blood pressure with a waist measurement of greater than 35 inches, while men are at risk with a measurement of greater than 40 inches. You can lose weight with regular exercise and a diet that focuses on fruits, vegetables, and whole grains while avoiding cholesterol and saturated fat.
  • Reduce sodium. You should be keeping your sodium intake to less than 2.300 mg per day, and only 1.500 mg per day if you have greater salt sensitivity (usually true for older patients, diabetics, and more). Buy low-sodium alternatives and avoid processed foods whenever possible. Skip sprinkling salt onto your food and find no sodium seasonings to use instead.
  • Stop smoking. Smoking raises your blood pressure, but quitting will help your blood pressure go back down to normal levels.
  • Drink only moderately. Small amounts of alcohol can lower your blood pressure, but too much can have the opposite effect. Stick to just one drink per day.
  • Reduce stress. This can be a challenging change to make, and first you have to be able to pinpoint what is causing your stress. Find relaxation techniques that work for you, like deep breathing, yoga, and journaling. You can also talk to loved ones about problems and ways that you can solve them.

See Related Articles

4 Ways to Lower Blood Pressure Without Medication

High blood pressure is a common condition, yet many patients ...
Posted On: 12-20-2019
read more

4 Ways to Successfully Lower Cholesterol

High cholesterol can increase your risk of heart disease and ...
Posted On: 04-29-2016
read more

5 Free Things You Can Do for Your Health

Staying healthy doesn't have to include a hefty monthly gym ...
Posted On: 03-31-2017
read more

Chocolate & Reducing Irregular Heartbeat

According to new research published in the journal Heart, ch ...
Posted On: 05-26-2017
read more

Cholesterol Levels of Americans Are Falling

According to a new report from the U.S. Centers for Disease ...
Posted On: 12-02-2016
read more

Counterfeit Drugs: A Growing Problem

According to a new report by CNN, more and more customers ar ...
Posted On: 09-02-2015
read more

Energy Drinks & Your Heart

It is possible that the combination of sugar, stimulants, an ...
Posted On: 04-28-2017
read more

Even Minor Blockage in Young Adults Increases Heart Attack Risk

A new study in JAMA Cardiology demonstrates that young adult ...
Posted On: 02-10-2017
read more

Fainting in Elderly May Be Caused By Clots

A new study reveals that many doctors may miss the fact that ...
Posted On: 10-21-2016
read more

Related Doctors

View All
  • No record found.

Surgical Procedures

View All

Be Healthy

View All

Health News

Watch & learn

View All
GET A WEEKLY DOSE OF HEALTHY INSPIRATION
GET A WEEKLY DOSE OF HEALTHY INSPIRATION
Please enter required fields.
Subscription Successful.
Already Subscribed.
Enter Valid Email Address.