If you’ve been diagnosed with high blood pressure, don’t fright, there are natural ways through healthy lifestyle you can start working on to regulate it. Lifestyle plays a vital role in treating your high blood pressure.
Below are few lifestyle changes you can adopt to lower your blood pressure.
1. Lose some weight and watch your waistline
It has been proven that maintaining a healthy body weight reduces the risk of high blood pressure.
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
2. Workout
Exercise regularly, at least 30 minutes five times a week to lower your high blood pressure. Brisk walking is one of the best and simplest forms of exercise.
However, it’s important to be consistent because if you stop exercising, your blood pressure can rise again. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. Talk to your doctor about developing an exercise program.
3. Eat healthy diet (Keep a food diary)
Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
4. Consume minimal sodium in your diet
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
5. Take out time to REST
Adopt a balanced approach to work and family life. This is because stress may aggravate your blood pressure.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can stop or reduce stress.
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
https://www.healthxchange.sg/high-blood-pressure/living-well-high-blood-pressure/high-blood-pressure-lower-without-medicine
https://www.healthxchange.sg/high-blood-pressure/living-well-high-blood-pressure/high-blood-pressure-lower-without-medicine
