Healthy ways to control your blood pressure without medication
If you have been diagnosed with hypertension, your lifestyle plays an important role in treating your condition. Instead of being worried about the medications that you need to take to keep your blood pressure in balance, you better start investing in a healthier lifestyle. If you succeed to do so, you might avoid, delay or completely get off your medication.
Below are some lifestyle changes which can help you keep your blood pressure in control :
1. Watch your waistline
High blood pressure is often linked to weight increase. Being overweight often causes unusual sleep pattern with disrupting your breathing (sleep apnea) which is listed as one of the causes of high blood pressure. If you want your blood pressure in control, weight loss is one of the most effective life change that you can make. Even if you lose some pounds, it can have a positive effect on your blood pressure. Make sure that you watch your waistline as well. It is recommended to see your doctor about a healthy waistline measurement for you.
2. Regular Exercising
30 minutes of regular physical activities are highly recommended for everyone. You might notice that when you visit a doctor, most of the time, along with medication, they tell you to drink water and exercise. Especially if you have elevated blood pressure, regular exercising is a must. Some recommended exercise to lower your blood pressure would be jogging, cycling, swimming or dancing.
3. Eat a healthy diet
Eating a healthy diet is another progress towards lowering your blood pressure. Make sure that your diet includes whole grain, fruits, vegetables, and low-fat dairy products. Even though it is not easy to change your diet overnight, you can keep a food diary, boost your potassium or be a smarter shopper while doing food shopping. These tricks will help you keep your diet clean.
4. Reduction of Sodium
Sodium can be one of the ingredients in your diet which are responsible for hypertension that is why even a small reduction of salt from your diet can lower your risk for high blood pressure. To reduce sodium, you can read the labels before buying, avoid processed food, use herbs instead of salt or gradually cut back from salt.
5. Cut back on alcohol
Alcohol is meant to be consumed in moderation. An excessive amount of alcohol can contribute largely to high blood pressure. It is wiser to cut back completely or control the amount of alcohol consumption if you suffer from hypertension.