Millions of people are struggling with hypertension, which is the medical term for high blood pressure. Many people typically rely on prescribed medication to control high blood pressure. Untreated high blood pressure can commonly lead to severe health problems, including heart disease and stroke. However, there are certain lifestyle changes that are effective in lowering blood pressure naturally. These changes help improve their overall health and sometimes reduce the need for medication. Here are 5 lifestyle changes that can help to control high blood pressure and improve your health.
Lose Weight and Watch Your Waistline
Studies have shown that excess weight increases the chances of having high blood. Excess weight puts extra strain on the heart, and when most of that excess fat is located around your abdomen, there is a greater possibility of developing hypertension. Men with their waists measuring over 40 inches have a higher chance of getting hypertension, and women with their waists measuring over 35 inches are at a higher risk.
Research details that your blood pressure can decrease by approximately 1 mm Hg for every kilogram (about 2.2 pounds) you lose. Therefore, even if you are losing weight in small amounts, the impact will still be significant on your health.
Exercise Regularly
One of the most effective ways to maintain your overall health is physical activity, which is also one of the greatest ways to control high blood pressure. Physical activity, particularly regular exercise, has a significant impact on your heart by strengthening the heart and helping it to pump blood more efficiently. Therefore, when you exercise regularly, the force on your arteries is significantly reduced.
You can partake in physical activities that involve walking, jogging, cycling, and swimming to help reduce your blood pressure by 5 to 8 mm Hg. You can also do yoga or take a dancing class, as both of these would help with your heart. If you dedicate 30 minutes to physical activity on most days, it can help to prevent hypertension or help control hypertension.
Eat a Healthy Diet
Having a healthy, balanced diet is crucial in managing high blood pressure. If you already have hypertension, you can lower your high blood pressure by having a diet that is rich in fruits, vegetables, whole grains, and low-fat dairy products. If you add these food groups to your diet and lower your sodium, saturated fats, and red meat intake, you can reduce your blood pressure by up to 11 mm Hg. Additionally, when you consume food rich in potassium, such as bananas, potatoes, and spinach, it balances the effects of sodium and lowers your blood pressure.
Reduce Salt and Sodium Intake
One of the most common contributors to high blood pressure is high sodium consumption. When you consume foods that contain lots of sodium, your body will retain excess water, increasing blood volume and putting additional pressure on your blood vessels. For a healthier option, avoid adding extra salt to your meals, avoid processed foods, and use herbs and spices when you cook. Doing so can lower your blood pressure, particularly if your sodium intake is less than 2,300 mg per day.
Limit Alcohol Consumption
Drinking lots of alcoholic beverages can also lead to high blood pressure and more health issues. If you have high blood pressure and you are drinking alcohol, it can increase your blood pressure and disrupt your blood pressure medication. According to studies, when women limit their alcohol consumption to no more than one drink per day and men drink no more than two per day, it can reduce blood pressure by about 4 mm Hg. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
