Without medication, here are ways to adjust high blood pressure.

These 10 lifestyle adjustments can lower easily blood pressure and reduce heart diseases risks.

Diagnosed with high blood pressure would make you concern about your medication intakes to lower the numbers.

High blood pressure

To reduce, delay or completely avoid the need of medication for high blood pressure a healthy life style must be carry on along the way.

These are some proved lifestyle adjustments to lower and keep it down blood pressure and keep it at a low stage.

  1. Get rid of extra pounds

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

The relation between blood pressure and weight is obvious. Overweight contribute in breath disrupting during sleep [sleep apnea] consequently raises blood pressure.

Weight loss is indeed an effective factor in changing or adjusting the blood pressure. Even small amount of weight loss can be remarkably notice. Here is the formula:

1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.

Pay attention to your waistline and keep an eye on the fat around it. It triggers the risk of high blood pressure.

  1. Exercise regularly

Regular workout or outdoor exercise — such as 150 minutes a week, or about 30 minutes most days of the week — will lower the blood pressure by approx. 5 to 8 mm

If you have been diagnosed with high blood pressure. It must be consistent since any long break from exercising your blood pressure will rise again.

High blood pressure

Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood

Type of exercise that would help can defer from person to another but here is the list of the ones you can rely on and the ones that proved good results reported from people in similar situation.

  • Walking
  • Jogging
  • Cycling
  • Swimming
  • Dancing

If your goal is to include strength training exercises twice a week. Seek further information with your doctor to develop right and matching experience program to you.

  1. Start a healthy diet

A healthy diet rich in whole grains, fruit, vegetables, low-fat dairy products and skimps on saturated fat and cholesterol lowers blood pressure by up to 11 mm Hg. It called the Dietary Approaches to Stop Hypertension (DASH) diet.

Changing eating habits is hard, but with these suggestion, adopt easily to a healthy diet:

  • Keep a food diary.Writing down everything you consume, weekly or monthly, shed surprising light on your eating habits. control what you eat, how much, when and why.
  • Boosting potassium.Potassium can lessen the effects of sodium on blood pressure. The rich source of potassium are fruits and vegetables, rather than supplements. seek your doctor advise about the potassium level that’s best for you.
  • Shop smartly.Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
  1. Reduce sodium in your diet

Small reduction in sodium improve health’s health and blood pressure by about 5 to 6 mm Hg

Sodium intake on blood pressure varies within group of people. In fact limit sodium to 2,300 milligrams (mg) a day or less However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

Here is tips to decrease sodium in your diet:

    • Read food labels.Opt for low-sodium alternatives of the foods and beverages you consume.
    • Eat fewer processed foods.A small amount of sodium occurs naturally in foods. Most sodium is added during the process.
    • Don’t add salt.Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
  1. Limit the amount of alcohol you drink

Drinking alcohol without moderation could be harmful to your health moderation — generally one drink a day for women, or two a day for men — potentially you can lower up to about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

More drinks mean rise of blood pressure by several points. The effectiveness of medication you take for blood pressure can be reduced. Watch out on your glasses.

  1. Give up smoking

Consider quitting cigarettes since each one you smoke levels up the blood pressure for a while. Give up smoking is the key factor to turn the blood pressure to normal. You reduce your heart risk of diseases and improve the health in general. People who quit smoking may live longer than people who never quit smoking. Choice is yours.

  1. Cut back on caffeine

Caffeine roles in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. Those who drink coffee regularly may experience little or no effect on their blood pressure

Without medication, here is ways to adjust high blood pressure

Long-term effects of caffeine on blood pressure aren’t clear, it’s obvious that blood pressure may slightly increase.

To make sure if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you are sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.

  1. Reduce your stress

Stress contributes to high blood pressure. Further researches are needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

Take some time to find out causes to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

If you can’t get rid of  all of your stressors, Cope with them in a healthier way. Try to:

    • Change your expectations.For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can’t change or control, but you can focus on how you react to them.
    • Focus on issues you can control and make plans to solve them.If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
    • Avoid stress triggers.Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
    • Make time to relax and to do activities you enjoy.Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.
    • Practice gratitude.Expressing gratitude to others can help reduce your stress.

 

  1. Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you’re making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.

  1. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.