How to reduce high blood pressure

High blood pressure often has no symptoms but can have fatal consequences, such as heart disease and stroke. Lifestyle plays a vital role in treating and managing high blood pressure and can often help you avoid taking medication. It’s important to regularly check your blood pressure with a simple test that can be done with a health professional.

Here are some ways to reduce high blood pressure from the home doctor experts at House Call Doctor.

Weight control

Weight loss is one of the most effective lifestyle changes that can control your blood pressure. Increasing exercise and activity will increase your heart and breathing rates which helps keep your heart strong. Think about ways to increase your activity level in daily life such as:

  • Using the stairs
  • Walking
  • Gardening
  • Riding a bike
  • Playing sport.

Healthy diet

A healthy, balanced diet will help reduce your blood pressure. Limit your intake of foods containing saturated fat, added salt, added sugars, and alcohol. Try to include plenty of vegetables, fruit, grain foods, lean meats, poultry, fish, eggs, legumes, beans, and dairy into your diet.

Quit smoking

Smoking increases your risk of heart disease. Quitting smoking helps your blood pressure remain normal and will improve your overall health.

Reduce stress

Chronic stress can contribute to high blood pressure. Find ways to reduce your own stress that may occur at work, with family or through other demands. Meditation, yoga, walking, reading or watching TV are all ways that you can de-stress.

Get a good night’s sleep

Poor quality sleep can affect your blood pressure. Try to improve your sleep by maintaining a regular sleep schedule, finding ways to wind down and relax before bed, exercising, avoiding daytime naps, and making your bedroom environment comfortable.

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