While many patients with high blood pressure (hypertension) need medication to keep their numbers in check, there are several healthy lifestyle changes that can help you control it on your own.
For instance, eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and cutting back on foods that are high in saturated fat and cholesterol can significantly lower blood pressure. You can also boost your potassium intake by including foods like bananas and sweet potatoes in your diet.
1. Eat a Healthy Diet
Healthy diets are a proven way to control high blood pressure. They focus on nutrient-rich foods and limiting artery-clogging fats and sodium.
Eating a variety of fruits, vegetables, whole grains, low-fat dairy and lean proteins is essential to a healthy heart. Ask your doctor or a dietitian for specific recommendations for your diet.
Avoid processed or refined food products, which can cause inflammation in your body and higher blood pressure. Instead, eat more fresh fruit and vegetables, whole grains, lean meats, poultry and fish.
2. Exercise Regularly
Exercising regularly is an excellent way to lower high blood pressure and keep it from getting worse. It can also help you manage your weight, maintain a healthy heart and decrease stress.
If you’re not used to exercising, start with 5- or 10-minute sessions and slowly increase your time. You can also try different types of activities, such as jogging, swimming, cycling or dancing.
Regular exercise can also lower your risk of heart disease, stroke and diabetes. It can also help you control your weight, reduce stress and improve your mood.
3. Reduce Stress
Stress is one of the biggest factors in developing high blood pressure, and it’s important to control it. Keeping your stress levels in check will help you feel better overall and may even protect you from heart disease or stroke.
Using stress-reduction techniques like meditation, progressive muscle relaxation, guided imagery, deep breathing exercises and yoga can help you calm down and de-stress. They can also reduce your risk for other health problems, such as diabetes and obesity.
Reducing your reliance on caffeine can also help, as the chemicals found in coffee and tea can raise blood pressure. Quitting smoking can also improve your health, as cigarette smoke raises blood pressure by constricting your blood vessels.
4. Sleep Well
One of the most important ways to control high blood pressure is by sleeping well. A healthy night of sleep helps your body repair itself and is an essential part of a well-rounded health plan.
People who don’t get enough sleep or have a problem with their sleep, like insomnia and obstructive sleep apnea, may have elevated blood pressure that they cannot control.
Getting good quality sleep is essential to heart and overall health, and it’s also an easily-controlled, noninvasive way to lower blood pressure. If you want to reduce your high blood pressure, make it a priority to get the recommended amount of sleep: 7 to 9 hours per night for adults and 8 to 10 hours for children.
5. Reduce Sodium in Your Diet
Sodium is an essential mineral that your body uses to help regulate blood pressure, but too much sodium can increase blood pressure levels and damage the kidneys over time.
The best way to reduce the amount of salt you eat is to simply change your eating habits. Start by incorporating one or two changes each week until it becomes second nature.
Choose foods that are naturally low in sodium, such as fresh meats and poultry, vegetables and fruits. Canned and frozen foods are also great choices because they do not have as much sodium added during processing.
6. Avoid Alcohol
Alcohol may temporarily raise blood pressure in some people, but it can also have long-term effects that are dangerous to your health. In fact, long-term heavy alcohol use can cause high blood pressure called hypertension, which is one of the most common causes of heart disease and strokes.
Avoiding alcohol can help you control your blood pressure without medication. This is especially important for people who are taking heart medications like statins or warfarin.
