1. Reduce Your Waistline
Carrying extra girth around the waist can raise blood pressure. Men should ensure their waist measurement is less than 40 inches, and women less than 35 inches. If you are overweight and have a bulging waist, make the effort to shed the extra flab to bring down your blood pressure.
2. Work Out Regularly
Exercise for at least 30 minutes every day to reduce your blood pressure. Even moderate workouts like light weight training and walking can be effective. In a study, hypertensive patients lowered their blood pressure by participating in brisk fitness walks. Exercise makes the heart function more efficiently and pump blood with less effort.
3. Eat Healthy Foods
Reduce cholesterol and saturated fat, and include low-fat dairy items, vegetables, fruits, and whole grains in your daily diet. It is important to minimize sodium intake to decrease blood pressure. Nutritionists say hypertensive patients should limit salt consumption to less than 1,500 mg every day. Therefore, avoid foods like frozen dinners and potato chips as these are rich in sodium.
Maintain a diary to record your eating habits and their effect on your blood pressure. You can consult this diary every week and make changes as required to bring down your blood pressure.
4. Limit Your Alcohol Intake
Binge drinking has a dangerous effect on blood pressure and can cause other health issues too. Heavy alcohol consumption also lowers the efficacy of medications used to treat high blood pressure. Therefore, limit your alcoholic drinks to just one or two every day. It is recommended for heavy drinkers to gradually reduce their alcohol consumption to avoid drastic effects on their blood pressure.
5. Practice Relaxation Techniques
Stress and anxiety are known to elevate blood pressure. Practice relaxation exercises like yoga, tai chi, or slow breathing to reduce the generation of stress hormones. In a study conducted at the University of Florence in Italy, hypertensive adults were able to decrease their blood pressure by performing slow breathing while listening to soothing music.
In another study in India, patients suffering from hypertension were able to lower their blood pressure through yogic breathing methods. Meditation is another technique that can help you effectively manage stress and feel good every day.
It is not always necessary to depend only on medications to treat high blood pressure. You can try out these suggestions to reduce your blood pressure in a safe and natural manner.