6 easy tips that can help lower your blood pressure

6 easy tips that can help lower your blood pressure

Lower blood pressure is not impossible.

Here are some tips that can help you achieve the goal.

  1. Maintain a healthy weight
  • Check with your health care provider to see if you need to lose weight.
  • If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.
  1. Be physically active
  • Engage in physical activity for a total of 30 minutes on most days of the week.
  • Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
  1. Follow a healthy eating plan
  • Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low-fat dairy foods such as the DASH eating plan.
  • Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement.
  • If you are trying to lose weight, choose an eating plan that is lower in calories.
  1. Reduce sodium in your diet
  • Choose foods that are low in salt and other forms of sodium.
  • Use spices, garlic, and onions to add flavor to your meals without adding more sodium.
  1. Drink alcohol only in moderation
  • In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
  • If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.
  1. Take prescribed drugs as directed
  • If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned above.
  • Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.