If you’re suffering from high blood pressure, one might wonder if you need to take medication to lower the readings. However, changing one’s lifestyle is crucial to managing high blood pressure. Maintaining blood pressure control through a healthy lifestyle may eliminate, postpone, or minimize the need for medication.
Things to do for controlling high blood pressure
- Consume a balanced diet – A diet low in cholesterol and saturated fat and high in whole grains, fruit, vegetables, and low-fat dairy products can reduce high blood pressure by up to 11 mm Hg. The Mediterranean diet and the Dietary Strategy to Prevent Hypertension (DASH) diet are two examples of eating regimens that can reduce blood pressure.
- Consume alcohol in moderation – It is possible to reduce blood pressure by roughly 4 mm Hg by limiting alcohol consumption to fewer than one drink per day for women and two drinks per day for males. 12 ounces of beer, 5 grams of wine, or 1 ounce of an 80-proof liquor constitute one drink. However, consuming far too much alcohol can cause a significant increase in blood pressure. Additionally, it can lessen the efficiency various drugs to lower blood pressure.
- Give up smoking – Blood pressure goes up when you smoke. Smoking cessation lowers blood pressure. It may also lengthen life by lowering the probability of heart disease as well as enhancing general health.
- Have a restful night’s sleep – Getting under six hours of rest each night for a few weeks might result in poor sleep quality, which can lead to hypertension. Numerous conditions, such as sleep apnea, restless legs syndrome, and general insomnia, can interfere with sleep (insomnia). If you frequently have difficulties sleeping, let your healthcare professional know. Sleep quality can be increased by identifying and treating the problem. To achieve more comfortable sleep, although, if you don’t suffer from sleep apnea and restless legs syndrome, try these easy suggestions.