Control High Blood Pressure

10 Ways to control high blood pressure without medication.

By making these 10 lifestyle changes ,you can lower your blood pressure and reduce your risk of heart disease.

If you've been diagnosed with high blood pressure ,you might be worried about taking medication to bring your number down.

Lifestyle plays an important role in treating your high blood pressure.If you successfully control your blood pressure with a healthy lifestyle,you might avoid,delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1.Lose extra pounds and watch your waistline

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.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure.Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure.In general , you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg with each kilogram about 2.2 pounds) weight you lose.

Beside shedding pounds ,you generally should also keep an eye on your waistline.Carrying too much weight around your waist can put you at a greater risk of high blood pressure.

In general:

. Men are at risk if their waist measurement is greater than 40 inches (120 centimeters).
. Women are at risk if their waist measurement is greater than 35 inches (89 centimeters)

2.Exercise regularly

Regular physical activity such as 150 minutes a week,or about 30 minutes most days of the week ,can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.It's important to be consistent because if you stop exercising,your blood pressure can rise again.

If you have elevated blood pressure ,exercise can help you avoid developing hypertension.If you already have hypertension ,regular physical activity can bring your blood pressure down to safer levels.

Some examples of aerobic exercise you may try to lower blood pressure include walking,jogging,cycling,swimming or dancing.

3.Eat healthy diet.

Eating a diet that is rich in whole grains,fruits,vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11mm Hg if you have high blood pressure.

This eating plan is known as the Dietary Approaches to stop Hypertension (DASH) diet.

It isn't easy to change your eating habits,but with these tips,you can adopt a healthy diet:

.keep a food diary

Writing down what you eat,even for just a week ,can shed surprising light on your true eating habits.Monitor what you eat,how much,when and why.

.Consider boosting potassium

Potassium can lessen the effects of sodium on blood pressure.the best source of potassium is food,such as fruits and vegetables ,rather than supplements.Talk to your doctor about the potassium level that's best for you.

.Be a smart shopper

Read food labels when you shop and stick to your healthy-eating plan when you're dining out,too.

4.Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

The effect of sodium intake on blood pressure varies among groups of people.In general,limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake 1,500 mg a day or less is deal for most adults.

To decrease sodium in your diet ,consider these tips:

.Eat fewer processes foods. 

Only a small amount of sodium occurs naturally in foods.Most sodium is added during processing.

.Don't add salt

Just 1 level teaspoon of salt has 2,300 mg sodium.Use herbs or spices to add flavor to you food.

5.Drink Hot water early morning are before eat

Hot water can also reduce your fat that cause of high blood pressure.Drink Hot Water early morning or before eat can lower your blood pressure.This is very effective method of reducing blood pressure..

6.Quite smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish.Stopping smoking helps your blood pressure return to normal.Quitting smoking can reduce your risk of heart diseases and improve your overall health.

7.Cut back on caffeine

The role caffeine plays in blood pressure is still debated.Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it.But people who drink coffee regularly may experience little or on their blood pressure.

Although the long term effects of caffeine on blood pressure aren't clear,it's possible blood pressure may slightly increase.

8.Reduce your stress.

Chronic stress may contribute to high blood pressure.More research is 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 think about what causes you to feel stressed,such as work ,family,finances or illness.

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.

.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 

Take time everyday to sit and do those activities that you enjoy.Make time for your hobbies in your schedule, such as taking a walk,cooking or volunteering.

9.Visit you doctor regularly or monitor your blood pressure at home

Visiting your doctor can help you keep tabs on your blood pressure,alert you and your doctor to potential health complications.Your doctor suggest checking it daily or less often.you can also monitor your blood pressure at home but talk to your doctor before monitoring.

10.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 you're blood pressure low.