Watch your waistline and lose any extra pounds you can.
As your weight increases blood pressure often increases as well. As you lose weight your blood pressure should begin to decrease, which can even make your current blood pressure medication even more effective. Talk with your doctor to discuss what would be a good weight for you. Carrying too much weight around your waistline can also put you at greater risk.
While researching we found that at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 – 9 mm of mercury. It doesn’t take long to notice a difference. If you aren’t normally very active, it should be easier to notice a difference; however, don’t overdo it too quickly. You want your body to get used to the exercise. If you think you may not be able to handle some types of exercise, talk to your doctor to see if they think you should have any exercise restrictions.
Eat a healthy diet.
A great way to lower your blood pressure by up to 14 mm HG is by eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products. Also be sure to lower how much saturated fat and cholesterol you take in. You can keep a food diary, consider boosting your potassium, shop smart and cut yourself some slack. Reducing your sodium intake to 2,300 mg a day or less will also be a huge help.
Limit your alcohol intake.
Along with keeping a food diary, you can track your alcohol intake. If you’re a heavy drinker, do what you can to reduce the amount you are drinking. Do NOT eliminate it all at once as it can trigger severe high blood pressure for days. Slowly cutting back is the better way to do it.
Nicotine in tobacco can raise your blood pressure by 10 mm Hg or more for up to an hour after you inhale the smoke. If you’re smoking throughout the day, then your blood pressure could be high all day long.
Cut back on caffeine.
People are still debating whether or not caffeine contributes to high blood pressure. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or some other beverage that contains caffeine. If it increases by 5 – 10 points, you may be sensitive to the blood pressure effects of caffeine.
Stress and anxiety can increase your blood pressure for a temporary period of time. Start to pay attention to your stress level and what causes it to worsen.
Monitor your blood pressure.
Of course, monitoring your blood pressure is a great way to keep track of your triggers and make it easier to fix it. Visiting your doctor regularly also helps when keeping track of your blood pressure.
Getting support from family and friends.
Love and support from family and friends can improve your health. They push you to take care of yourself, make sure you get to the doctor or even join you in an exercise program to keep your blood pressure low.