As written in here, high blood pressure can lead to some serious organ damage if you don’t put attention of how to lower it.
And steps to gain lower blood pressure are actually easy and you can do it at home. You don’t have to take a regular medication after all.
The basic needs of lowering your blood pressure is lifestyle changing and controlling the food you take.
It seems to be heavy at first but later you will get a healthier life and happier soul.
As written on Mayo Clinic, here are 10 steps to lower your blood pressure and keep it down.
1. Lose weight
This is because blood pressure often increase as your weight increase. So, the more you lose weight, the lower your blood pressure is.
You can consult your doctor about your target weight and how to achieve it.
2. Exercise regularly
You should do, at least 30 to 60 minutes daily regular exercise. This can lower your blood pressure by 4 to 9 millimeters of mercury.
Contact your doctor about what is the best exercise that you can take.
3. Eat a healthy diet
Food like whole grain, fruit, vegetables, and low fat dairy product can lower your blood pressure by up to 14 mm hg.
So, eat food that rich of fruit, veggies, and low in fat instead of junkfood. And consider to eat a lot of natural potassium that can be found in fruit and vegetables.
4. Limiting sodium in your diet
A small reduction of sodium can lower your blood pressure by 2 to 8 mm hg. If you already have high blood pressure the amount of sodium you need is 1500 mg a day.
And the best way to decrease your sodium consumption are limiting the salt you eat including the one on the processed food such as potato chips, frozen dinner, and bacon.
5. Reducing the alcohol you drink
In small amounts, alcohol can lower your blood pressure by 2 to 4 mm hg. But it can raise your blood pressure if you took more than the moderate amount. It can also reduce the effectiveness of your medication.
The moderate amount of drinking alcohol is one drink a day for women and two drink a day for men.
6. Don’t smoke cigarettes and secondhand smoke
The nicotine in tobacco can raise blood pressure by 10 mm hg after 1 hour you smoke.
And if you smoke all day long it means that your blood pressure remain constantly high.
You should also stay away from secondhand smoke or passive smoker. Inhaling smoke from smoker can cause health problems including high blood pressure and heart disease.
7. Don’t take too much caffeine
Some people may be sensitive in caffeine, so their blood pressure will raise if they consume caffeine. And some others don’t.
But the doctor recommend to drink no more than 200 milligrams of caffeine per day or about 2 cups or coffee.
8. Reduce stress
Stress and anxiety can increase blood pressure so you have to find the cause of your sttress and then find a way to eliminate it.
If you still don’t find a way to cure it then you have to at least cope with it. Such as doing a deep-breathing exercise, massage, or yoga.
For an extreme condition you maight need a counseling.
9. Monitor your blood pressure at home and make a regular doctor’s appointments.
You should talk to your doctor about how to monitor your blood pressure at home.
And regular visit to doctor is to review your treatment.
10. Get support from family and friends
They’re support can improve your health. They can help you to do the 9 steps above.
If they are not supportive enough, you can join a support group of people who suffers from high blood pressure. So you can give some morale boost to each other.