How to Lower & Control High Blood Pressure

How to Lower & Control High Blood Pressure: If you’ve been diagnosed with hypertension, you may be concerned about the prospect of taking medication to lower your blood pressure. But you can make some lifestyle changes to help control your high blood pressure. By making these changes, you may even be able to prevent, postpone, or decrease the need for prescription medication. So, read on to learn 5 ways to lower and control high blood pressure today.

1. Decrease Your Stress Levels

Chronic stress can play a role in the development of high blood pressure. However, if you respond to stressful situations by overindulging in unhealthy foods, consuming excessive amounts of alcohol, or smoking cigarettes, you may also be contributing to high blood pressure.

Consider the factors that contribute to your stress, such as your job, family obligations, financial struggles, or even illness. Once you’ve determined what’s triggering your stress, you should examine ways to minimize it.

How to Lower & Control High Blood Pressure

2. Keep an Eye on Your Blood Pressure at Home

To ensure that your lifestyle modifications are effective, you could start to monitor your blood pressure at home. Blood pressure monitors are commonly accessible, and you don’t need a prescription to buy one. However, before you begin, make sure you discuss home monitoring with your doctor – they may even be able to recommend a suitable monitor.

3. Seek Assistance From Family and Friends

When it comes to making lifestyle changes, having the support of your family and friends will be essential. Their encouragement to take care of yourself may include driving you to the health clinic or participating in an exercise program to help control your blood pressure.

Consider joining a support group if you need more assistance beyond your family members and friends. Here you’ll meet people in the same situation as you, and they may even be able to provide you with some practical ideas to help you manage your condition.

4. Cut Out Caffeine

The exact function coffee plays in raising blood pressure is still being discussed. However, caffeine could cause blood pressure to rise by up to 10 mm Hg in individuals who don’t consume it often, while it’s believed that individuals who consume coffee on a daily basis may see little or no difference in their blood pressure.

5. Reduce the Amount of Salt in Your Diet

Decreasing your salt intake by just a fraction will enhance your heart health and lower your blood pressure by roughly 5 to 6 mm Hg if you have hypertension. However, the impact of sodium consumption on blood pressure can differ depending on the demographic. In general, you want to limit your salt intake to 2,300 milligrams (mg) a day, but aim for 1,500 mg or less per day if you can.

6. Embracing Physical Activity

Regular exercise is a cornerstone in managing hypertension. Walking, jogging, cycling, or swimming can significantly lower blood pressure. Aim for at least 150 minutes of moderate exercise per week.

7. Healthy Eating Habits

Adopt a diet rich in whole grains, fruits, vegetables, and low-fat dairy products. Known as the DASH diet (Dietary Approaches to Stop Hypertension), this eating plan can lower blood pressure and improve heart health.

8. Limiting Alcohol Consumption

Drinking alcohol in moderation can potentially lower your blood pressure. However, excessive drinking can have the opposite effect, as well as reduce the effectiveness of blood pressure medications.

9. Quitting Smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal reduces your risk of heart disease, and improves your overall health.

Contact Cullman Clinical Trials to learn of current or upcoming studies on lowering and controlling your high blood pressure.