6 ways to help you reduce your blood pressure at home
One doesn’t always need to use medication to combat high blood pressure especially if you’ve recently been diagnosed. You might only need to make a few lifestyle changes to keep your numbers down and avoid, delay or reduce the need for medication.
- Exercise Regularly
Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
- Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
- Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
- Reduce your stress
Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
- Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.
- Get support
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.