High blood pressure is when the force of your blood pushing against the walls of your arteries is 140/90 or higher. This is the systolic over the diastolic pressure.
Here are some life style changes you can make to control your blood pressure without resorting to medication;
LOSE EXTRA POUNDS- Weight gain sometimes increases the blood pressure. Losing some pounds can help reduce your blood pressure. Find a way to stay within the normal weight range. You should also watch your waistline as carrying too much weight around your waist can put you at greater risk of high blood pressure.
EXERCISE REGULARLY- Regular exercise, at least for 30 minutes 3 times in a week can lower ones blood pressure. If you haven't been active, increasing your exercise level can lower your blood pressure. However, talk to your doctor before starting any exercise program. It doesn't have to be sressfull, a brisk walk of 30 minutes three days a week is sufficient.
EAT A HEALTHY DIET- Eating a diet that is rich in whole grains, fruits, vegetables and low in fat.Avoid saturated fats and foods that are high on cholestrol levels. Monitor what you eat and how much you eat. Increase your intake of potassium rich foods as potassium lessens the effect of sodium on the blood pressure. The best sources of potassium are fruits and vegetables. Avoid junk foods.
REDUCE THE SODIUM IN YOUR DIET-Even a small reduction in the sodium in your diet can reduce blood pressure. To reduce the sodium in your diet, consider theses tips;
Track how much salt is in your diet. Keep a food diary to monitor how much sodium is in what you eat and drink daily. Read food labels and choose low sodium alternatives of the foods and beverages you buy.
Eat less processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
Reduce your salt in take- Salt is high in sodium. A reduction in the amount of salt you take will definitely make an impart on the level of your blood pressure.
REDUCE THE AMOUNT OF ALCOHOL YOU TAKE- If you drink more than a moderate amount of alcohol, it is capable of raising your blood pressure. Track the amount of alcohol you take and try to cut back on it.
STOP SMOKING- On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure. Also avoid second hand smoking which is inhaling smoke from others as this puts you at risk.
CUT DOWN ON YOUR CAFFEINE INTAKE- Caffeine intake can cause a rise in your blood pressure.
REDUCE STRESS- Stress or anxiety can temporarily increase blood pressure. Take some time to find out what causes you to feel stressed such as work, family, finance etc. Once you know what is causing you stress, consider how you can eliminate all your stressors or at least cope with them in a healthier way. Take short breaks during the day or find some other form of relaxation like having a massage, yoga or medication.