If you’ve been diagnosed with high blood pressure, it’s important to understand how to lower blood pressure through lifestyle changes. Your doctor may also prescribe medication if your blood pressure is very high or isn’t responding to lifestyle changes.
However, many people find that making good health choices helps them to control blood pressure without having to take medications.
While blood pressure medication can be lifesaving, all medications have side effects.
The first thing you can do to help lower blood pressure and improve the health of your heart is to exercise.
One of the best exercises for high blood pressure is walking.
However, people with very high blood pressure may be advised not to exert themselves physically.
Before you begin any exercise program talk with your doctor about what’s best for you.
It may be appropriate to start a walking program, but you may need to wait for blood pressure medications to kick in before starting.
Lower your salt intake.
Too much salt in your diet can cause you to have high blood pressure. You should stick to no more than 2300 milligrams of sodium each day. That may sound like a lot, but it’s not as much as you think.
As you start to pay attention to how much sodium you eat, you’ll find that it’s more abundant in the food supply than you might of thought. Foods that you thought were low in salt may contain quite a bit more than you realized.
Too much alcohol can cause your blood pressure to rise. It can also interfere with blood pressure medications that are working to keep you safe. It’s best not to drink more than 2 glasses a day of alcohol – and if you don’t drink alcohol, don’t start.
Lower your stress levels.
While it’s impossible to completely eradicate stress, there are things you can do to lower your stress levels and to deal with the way you handle stress. For example, learning how to say no so that you don’t become over scheduled can help you to have less stress.
You can also practice meditation or yoga to help lower the effects of stress on your body. Taking a few moments each day to be calm and allow your mind to have a break can actually lower your blood pressure.
Smoking and other tobacco products will cause your blood pressure to rise. This is because they contain nicotine which is a stimulant. It causes your heart to beat faster and your blood pressure to go up. If you’re a smoker, now is the time to stop this habit.
With lifestyle changes you can learn how to lower your blood pressure and have a healthier, more energetic life.