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How to lower blood pressure without medication

While many people will end up needing medication to control blood pressure, there are many positive changes one can make in ones lifestyle to help.

    1. Exercise

    Regular exercise can help lower your blood pressure by up to 4 mm Hg.

    2. Lose weight

    If you're overweight, shedding pounds can reduce your blood pressure.

    3. Limit sodium

    A high sodium intake can cause your body to retain fluid, which raises blood pressure.

    4. Limit alcohol

    Drinking too much alcohol can raise your blood pressure.

    5. Reduce stress

    Stress can cause your blood pressure to rise.

    6. Eat a healthy diet

    Examples of diets that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

    Consider whole grains, fruits, vegetables, low-fat dairy products and foods low in saturated fat and cholesterol. Also, greater potassium intake (if there isn't a problem with high blood potassium levels) can help with blood pressure.

    7. Sleep well

    Too little sleep as well as disorders that disrupt sleep (eg sleep apnea, restless leg syndrome and insomnia) can drive high blood pressure.

    8. Quit smoking

    Smoking is one of the leading causes of high blood pressure - quitting is one of the best things you can do for your health.

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