It is not always necessary to take medications to help lower your high blood pressure. There are changes to your everyday life that you can do to help your blood pressure. If you change your lifestyle to be more healthy you can possibly avoid taking medications or at least delay it.
Here is what you can do:
- Try to lose weight if you have some extra pounds on you keep your waistline at a normal size. It is common to have high blood pressure when you are over weight. The rule of thumb is that the more you lose the more you can decrease your high blood pressure. It is also true that if you are currently on blood pressure meds. that losing weight will make the medication work better. Ask you doctor about what your ideal weight should be.
- Regular exercise is has a big affect on your blood pressure also. Your blood pressure can go down with at least 30 minutes of exercise on a daily basis. You will see the difference in a very short amount of time if you are not regularly active. Your doctor can also help you with an exercise program that is safe for you to follow.
- Change your diet into a more healthy diet. When you add more whole grains, veggies, fruits and dairy products that are low in fat will help to also lower your blood pressure. Bad eating habits are hard to change but if you do little things to help you like keeping a diary of your foods that you eat can help you a great deal in being more healthy in what you consume. Keep track of what you eat, and how much. Raise your potassium intake, this helps reduce the effect that sodium has on your blood pressure.
- Reduce your sodium intake. Even if you just make a slight change in reducing the sodium that you consume will greatly help your blood pressure. Try to consume less then 1,500 mg a day of sodium. You can achieve this by keeping a diary, staying away from processed foods and avoid adding any extra salt to your foods.
- Change the amount of alcohol that you consume. Small amounts of alcohol can be potentially good for your health but too much has a bad affect on your blood pressure and can be even more dangerous when taking high blood pressure medication.
- Try to avoid secondhand smoke and also to quit smoking if you are a smoker. Nicotine in tobacco will raise your blood pressure as long as one hour after smoking and will keep it high if you smoke regularly.
- Reduce your consumption of caffeine. You can raise your blood pressure for a short period of time once you consume caffeine but studies are still being conducted on the amount of time that it lasts for. The recommended amount of caffeine intake in a day is no more then 200 milligrams.
- Try to keep stress out of your life. The more stress you have the more your blood pressure goes up temporarily. Try to work on how you can rid of more stress in your life. Learn how to do deep breathing exercises, try yoga, or getting messages on a regular basis. Sometimes counseling helps if you have an abundance of stress in your life.
- Make regular doctor checkups and keep track of your blood pressure regularly. You can speak to your doctor about a home monitoring system and this can help keep you motivated.
- Another big factor that can help your high blood pressure is seeking out your family and friends for support. This improves everyones health to some extent. There are also several support groups that you can join, people who are in the same situation and understand what you are going through.
All of these things add up to a healthier you and can possibly decrease your medications or help you to avoid them altogether.