Depending on severity, lifestyle adjustments and medicines can control hypertension. Eight easy lifestyle and therapy changes can manage hypertension:
Adopting a heart-healthy diet can drastically lower blood pressure. Eat lots of fruits, veggies, whole grains, lean meats, and low-fat dairy. Cut back on saturated, trans, cholesterol, sodium, and added sweets.
Cut Sodium: Too much sodium raises blood pressure. Stay away from processed and packaged foods, which are heavy in salt. Home cook using fresh ingredients and flavor with herbs, spices, and lemon juice instead of salt.
Get regular exercise most days of the week. At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, with muscle-strengthening on two or more days.
Keep Fit: Losing weight lowers blood pressure. Weight loss should be gradual with balanced nutrition and activity. Even a minor weight loss can lower blood pressure.
Alcohol can elevate blood pressure, so drink less. Alcohol should be consumed moderately. Women can consume one drink each day, whereas males can drink two. One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.
Stop smoking: Smoking damages blood vessels and raises blood pressure. Quit smoking ASAP. To quit smoking permanently, get aid from friends, family, or a program.
If lifestyle changes don't drop blood pressure, your doctor may prescribe medication. Consult your doctor before making major diet, exercise, or medication changes.
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