How to Control Blood Pressure without Medication

HEALTHCARE

People with high blood pressure may wonder if medication is necessary to bring the number down. But the lifestyle of the people also plays an important role in treating high blood pressure. Controlling high blood pressure with a healthy lifestyle might delay, prevent, or reduce the need for medication. There are several lifestyle changes to make to control high blood pressure and keep it down without medication.

Losing weight is one of the most effective ways to control high blood pressure, and if the person is overweight, losing even a small amount of weight can help reduce high blood pressure. Regular exercise can help lower high blood pressure by around 5 to 8 mm Hg. It is necessary to keep exercising to keep blood pressure levels low.

One of the most important ways to control high blood pressure is to have a diet rich in whole grains, vegetables, fruits, and low-fat dairy products. A diet low in cholesterol and saturated fat can also lower high blood pressure by up to 11 mm Hg. People should aim for 3,500 to 5,000 mg of potassium consumption a day, which may help lower blood pressure by 4 to 5 mm Hg.

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Another way to control high blood pressure is to reduce the amount of sodium or salt in the diet. This can help lower high blood pressure by around 5 to 6 mm Hg. Limiting alcohol intake to less than two drinks a day for men and one drink a day for women can also help lower blood pressure by around 4 mm Hg.

Smoking is also responsible to cause high blood pressure. Quitting smoking will help lower blood pressure, and can also decrease the risk of heart disease and improve overall health of the people.