Try keeping a food journal and writing down what you eat. The Dietary Approaches to Stop Hypertension diet known as DASH has been effective in managing blood pressure. Speaking of eating whole foods, a diet rich in fruits, vegetables, and whole grains can help you lower your blood pressure solutions. Instead of adding salt, flavor your food with herbs and spices. Eat less processed foods and more whole foods. Read the food labels of the products you buy and consider purchasing low sodium alternatives. Doctors typically recommend limiting sodium intake to 1,500 mg or less a day for adults. Sodium affects different people in different ways. Reducing salt in your diet can go along ways toward improving your health and reducing pressure on your arteries. If you are on blood pressure medications it can also interfere with your medication. Drinking more than one or two drinks daily can raise your blood pressure by several points. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.Ĭutting back on your alcohol intake can greatly lower your blood pressure. One drink a day for women and two a day for men is the limit to increase your health. Cut Back on AlcoholĪlcohol is not bad for your health when consumed in moderation. You will also live a longer life than people who don’t give up smoking. You can reduce your risk of heart disease and improve your health overall by quitting smoking. Quitting smoking is one of the lifestyle modifications for hypertension that can help your blood pressure return to normal. Each cigarette you smoke increases your blood pressure for a while afterward. If you see an increase after a cup of coffee your body may be sensitive to the effect of caffeine and it may be better to skip the coffee as part of an effort in lowering blood pressure without medication. If you are monitoring your blood pressure regularly check and see if caffeine increases your blood pressure. We are still not sure of the long-term effects of caffeine on your blood pressure. People who drink caffeine regularly may not experience any effects on their blood pressure. Some doctors avoid skipping your morning cup of joe if you are going to having your blood pressure taken.Ĭaffeine can raise blood pressure in people who are not used to its effects. Research is still unsure about the role caffeine can play on your blood pressure. Take steps to resolve conflicts with family or friends. If you are having issues at work, try talking to your manager. There are some things in life you can’t control.
Sometimes you will have to change your priorities and expectations. If you can’t eliminate your stress, you can find a healthy way to cope.Īvoid trying to do too much. Once you know what is causing your stress you can work to reduce or eliminate the source. Think about the reasons why you are stressed. These activities will only increase your blood pressure. People who are under chronic stress may try to relieve their stress by eating unhealthy food, drinking, smoking. Your stress level may contribute to your high blood pressure. If your doctor decides to make changes to your daily medications, she may recommend starting to check your blood pressure two weeks after the change. Ask your doctor how many times she would like you to check your blood pressure at home and how often. Regular doctor visits are an important component of keeping your blood pressure in line naturally. Your doctor can help you control your high blood pressure. If you are living with high blood pressure talk to your doctor about home monitoring and she can help you get started. It can also alert you and your doctor to potential complications you are facing.Ī blood pressure monitor can be purchased at the pharmacy without a prescription. Monitoring your blood pressure at home can tell you if certain lifestyle changes are working to lower your blood pressure. Here are 9 effective strategies and tricks to lower blood pressure. Living a healthy lifestyle can help lower your blood pressure without taking medication. Your lifestyle may be contributing to your high numbers. If you’ve been diagnosed with high blood pressure you will want to bring your numbers down. Excessive pressure on your arteries can lead to stroke, a heart attack, and other heart-related problems. It’s estimated that over 103 million Americans have high blood pressure.
9 Effective Strategies and Tricks to Lower Blood Pressure
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