By making these 10  lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you have high blood pressure, you may wonder if medication is needed to bring the numbers down. But lifestyle plays a key role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle could prevent, delay or reduce the need for medication.

Here are these lifestyle changes that can lower blood pressure and keep it down.


1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight can also interfere with breathing while you sleep (sleep apnea), which further increases blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you are overweight or obese, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure can decrease by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

In addition, waist size is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

In general:

Men are at risk if their waist circumference is greater than 40 inches (102 centimeters).

Women are at risk if their waist circumference is greater than 35 inches (89 centimeters).

These numbers vary by ethnic group. Ask your healthcare provider for a healthy waist size for you.


2. Exercise regularly



Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It is important to keep exercising to prevent blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity each day.

Exercise can also help prevent high blood pressure from turning into high blood pressure (hypertension). For those with high blood pressure, regular physical activity can lower blood pressure to safer levels.

Walking, jogging, biking, swimming, or dancing are examples of aerobic exercises that can help lower blood pressure. Another option is high-intensity interval training. This type of training involves alternating short periods of intense activity with periods of lighter activity.

Strength training can also help reduce blood pressure. Aim to include strength training at least two days a week. Talk to a healthcare professional about developing an exercise program.


3. Eat a healthy diet



A diet rich in whole grains, fruits, vegetables, and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of diets that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet.

Potassium in the diet can reduce the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg per day, which can lower blood pressure by 4 to 5 mm Hg. Ask your provider how much potassium you should be getting.


4. Reduce salt (sodium) in your diet

Even a small reduction in sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among different groups of people. In general, limit sodium to 2,300 milligrams (mg) per day or less. However, a lower sodium intake - 1,500 mg per day or less - is ideal for most adults.

To reduce sodium in the diet :

Read food labels. Look for low-sodium versions of foods and drinks.

Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most of the sodium is added during processing.

Do not add salt. Use herbs or spices to add flavor to foods.

Cooking. Cooking allows you to control the amount of sodium in food.


5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink is equivalent to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof alcohol.

But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.


6. Quit smoking

Smoking increases blood pressure. Quitting smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, eventually leading to a longer life.


7. Get a good night's sleep



High blood pressure can be related to poor sleep quality. This means sleeping less than six hours a night for several weeks. A number of problems can interfere with sleep, including sleep apnea, restless leg syndrome, and general insomnia (sleeplessness).

Tell your healthcare provider if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless legs syndrome, follow these simple tips to get better sleep.

Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to keep the same schedule on weeknights and weekends.

Create a restful space. This means keeping the sleeping area cool, quiet, and dark. Do something relaxing in the hour before bed. This can include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a television or computer screen.

Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals near bedtime. Also, limit or avoid nicotine, caffeine, and alcohol near bedtime.

Limit naps. For those who find it helpful to nap during the day, limiting naps to 30 minutes earlier in the day may help them sleep at night.


8. Reduce stress



Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to see if they can reduce blood pressure.

However, it can't hurt to identify what causes stress, such as work, family, finances, or illness, and find ways to reduce stress. Try the following:

Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get what needs to be done.

Focus on problems you can control and make plans to solve them. If there is a problem at work, talk to a supervisor. For a conflict with children or a spouse, find ways to resolve it.

Avoid stress-triggers. For example, if rush hour traffic causes stress, try traveling at a different time or taking public transportation. If possible, avoid people who cause stress.

Take time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking, or volunteering.

Practice gratitude. Expressing gratitude to others can help reduce stress.


9. Monitor your blood pressure at home and get regular checkups



Home monitoring can help you keep track of your blood pressure. This can help ensure that your medications and lifestyle changes are working.

Home blood pressure monitors are widely available without a prescription. Talk to a healthcare provider about home monitoring before you start.

For a conflict with children or a spouse, find ways to resolve it.

Avoid stress triggers. For example, if rush hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.

Take time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking, or volunteering.

Practice gratitude. Expressing gratitude to others can help reduce stress.


10. Getting help



Support from family and friends is important for good health. They can encourage you to take care of yourself, go to the provider's office, or start an exercise program with you to keep your blood pressure down.

If you find that you need support beyond your family and friends, consider joining a support group. This can put you in touch with people who can give you an emotional or moral boost and who can offer practical advice for coping with your condition.

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