How to Manage Blood Pressure without Medication?

How to Manage Blood Pressure

To cut the risk of heart disease, you can make the following lifestyle changes for your blood pressure management.

  1. Monitor Blood Sugar at Home and See the Doctor on a Regular Basis

Home monitoring can be helpful to keep control of your blood pressure. There are certain blood sugar monitors that can alert both you and your doctor about the potential health complications. Before you start, ask your doctor about home monitoring.

  1. Lose Weight

With weight, blood pressure also increases. Being overweight can be the major cause of disrupted breathing while sleeping and it raises blood pressure. It is very important to lose weight and make healthy lifestyle changes to control blood pressure. It can help cut blood pressure by losing only 4.5 kg (10 pounds).

  1. Regular Exercise

At least 30 minutes of regular physical activity most days of a week can help control your blood pressure by at least 4 to 9 mm Hg (millimeters of mercury). It is vital to be regular as your blood pressure can increase again if you stop exercise. If you have pre-hypertension (high blood pressure), regular exercise can be helpful to avoid developing full hypertension. To control blood pressure, walking, cycling, jogging, dancing, and swimming are the best type of exercises. Ask your doctor before planning an exercise routine.

  1. Healthy Diet

Have meals that are rich in fruits, whole grains, vegetables, fruits, and low-fat dairy and saturated fat can control your blood pressure up by 14mm Hg. It is also known as the DASH diet (Dietary Approaches to Stop Hypertension).  To get started, keep a note of what you are eating, for just a week. Potassium can easily reduce the effects of sodium. Foods like fruits and vegetables are the best sources of potassium. Ask your doctor about the healthy potassium level for you.

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