When you have hypertension or high blood pressure, medication is necessary to bring the numbers down. But lifestyle plays a vital role in controlling blood pressure. A healthy lifestyle might prevent, delay or reduce the need for treatment. Here are some lifestyle changes that will help you how to manage hypertension.
1. Lose extra weight
Carrying too much weight around the waist can increase the risk of hypertension. Being overweight can disrupt breathing while you sleep, (also called sleep apnea), which further leads to raised blood pressure. Losing even a small amount of weight can be effective in controlling blood pressure. Blood pressure can be reduced by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.
2. Work out regularly
It’s important to work out regularly to keep blood pressure from rising. Regular exercise can lower high blood pressure by about 5 to 8 mm Hg. As a general goal, aim for at least 30 minutes of moderate physical activity every day. Exercises like walking, jogging, cycling, swimming, or dancing, are high-intensity interval training, and strength training can also bring blood pressure down to safer levels.
3. Eat healthily
Eating whole grains, fruits, vegetables, low-fat dairy products, low saturated fat, cholesterol products, and potassium-rich food rather than can lower high blood pressure by up to 11 mm Hg. Potassium in the diet can lessen the effects of sodium on blood pressure. Even a small amount of sodium reduction can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. EveryDay Salt products are made out of low sodium which is ideal for balancing your sodium intake.
4. Get regular checkups
Always keep a tab on your blood pressure level. Monitor how your medications and lifestyle changes are working. There are home blood pressure monitors available widely in the market. Talking to a healthcare provider is also a great alternative. Regular checkups are key to controlling blood pressure.
5. Seek support
It is always advisable to talk to your family about how you feel about your health. Their support is important for your health. Talking about your health issues with your friends and family may encourage you to take care of yourself. Keeping in touch with your near and dear ones can give you an emotional or morale boost and can offer practical tips to cope with your situation.
Apart from all the above, getting yourself some quality sleep, relaxing, avoiding stress, and limiting alcohol and smoking are some practical tips on how to manage hypertension.
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