10 ways to lower and maintain blood pressure.

How to reduce blood pressure

Watch your weight and waistline.

Weight increases blood pressure. Overweight causes sleep apnea, which elevates blood pressure.

Losing weight is an effective way to lower blood pressure. Even a minor weight loss can reduce blood pressure in overweight or obese people. Each kilogram (2.2 pounds) decreased may lower blood pressure by 1 mm Hg.

Also, waistline matters. Too much belly fat might raise blood pressure.

Typically:

Men with a 40-inch waist are at risk (102 centimeters).
Women with a 35-inch waist are at risk (89 centimeters).
Ethnic groups’ numbers vary. Request a waist measurement from your doctor.

Regularly exercise

Regular exercise can reduce hypertension by 5 to 8 mm Hg. Keep exercising to prevent high blood pressure. Aim for 30 minutes of moderate daily exercise.

Exercise helps prevent high blood pressure from developing (hypertension). Regular exercise can lower hypertensives’ blood pressure.

Walking, jogging, cycling, swimming, and dancing can reduce blood pressure. Then there’s HIIT. This workout alternates hard bursts with gentler times.

Weightlifting lowers blood pressure. At least twice a week, including strength training. Consult a doctor about a workout plan.

Eat well

A diet rich in whole grains, fruits, vegetables, and low-fat dairy products can lower blood pressure by 11 mm Hg. The DASH and Mediterranean diets help reduce blood pressure.

Potassium reduces the blood pressure effects of sodium. Fruits and vegetables are better than supplements for potassium. 3,500 to 5,000 mg a day may reduce blood pressure 4 to 5 mm Hg. Ask your doctor about potassium.

Eat less salt

Even a little reduction in salt can enhance heart health and lower blood pressure by 5-6 mm Hg.

Sodium intake affects blood pressure differently among groups. Limit daily salt to 2,300 mg. Most adults should consume 1,500 mg or less of sodium daily.

To cut sodium:

Labels matter. Choose low-sodium foods and drinks.
Reduce processed foods. Foods naturally have little sodium. Processing adds most sodium.
Salt-free. Flavor food using herbs and spices.
Cook. Cooking reduces sodium levels.

Reduce drinking

Less than one drink a day for women or two for males can reduce blood pressure by 4 mm Hg. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor equals one drink.

Too much alcohol raises blood pressure. It reduces blood pressure drugs’ effectiveness.

Tobacco-free

Smoking raises BP. Cigarette cessation lowers blood pressure. It can minimize heart disease risk, improve overall health, and extend life.

Sleep well

Less than six hours of sleep per night for weeks might cause hypertension. Sleep apnea, RLS, and sleepiness can interrupt sleep (insomnia).

Describe your sleep problems to your doctor. Treating the reason can assist sleep. If you don’t have sleep apnea or RLS, try these sleep suggestions.

Schedule your sleep. Keep a consistent sleep-wake schedule. Keep a consistent weeknight and weekend schedule.
Relax. That indicates cool, calm, dark. Before bed, relax. Warm baths and relaxation techniques may help. Avoid TV and computer screen light.
Eat and drink carefully. Don’t sleep hungry or full. Eat light before bed. Limit nicotine, coffee, and alcohol before bed.
Nap less. Limiting daytime naps to 30 minutes may aid nocturnal sleep for nappers.

Relax

Chronic stress can raise blood pressure. Stress reduction approaches may lower blood pressure, but further research is needed.

Determine what generates stress, such as work, family, finances, or sickness, and eliminate it. Try:

Don’t overcommit. Prioritize your day. Yes, but. Allow enough time for tasks.
Plan to solve challenges you can control. Supervisors can help with job issues. Find strategies to resolve family conflicts.
Reduce stress. If rush-hour traffic stresses you out, consider taking public transit. Avoid stress-causing folks.
Unwind. Sit quietly and breathe deeply daily. Take a walk, cook, or volunteer.
Thankfulness. Gratitude reduces stress.

Regularly check your blood pressure at home.

Blood pressure can be monitored at home. It can test your drugs and lifestyle modifications.

Home blood pressure monitors are nonprescription. Consult a doctor before starting home monitoring.

Controlling blood pressure requires regular doctor visits. Ask your provider how often to check your blood pressure if it’s well-controlled. You may only need to check it daily.

Aid

Healthy people have supportive family and friends. They may encourage you to take care of yourself, drive you to the doctor, or start an exercise regimen with you.

Join a support group if you need help beyond family and friends. This may put you in touch with people who can boost your mood and offer coping tips.

Conclusion