9 Effective Strategies and Tricks to Lower Blood Pressure

9 Effective Strategies and Tricks to Lower Blood Pressure

Posted On: August 5, 2020

It’s estimated that over 103 million Americans have high blood pressure. Excessive pressure on your arteries can lead to stroke, a heart attack, and other heart-related problems. If you’ve been diagnosed with high blood pressure you will want to bring your numbers down. 

Your lifestyle may be contributing to your high numbers. Living a healthy lifestyle can help lower your blood pressure without taking medication. Here are 9 effective strategies and tricks to lower blood pressure. 

1. Keep Track of Your Blood Pressure

Monitoring your blood pressure at home can tell you if certain lifestyle changes are working to lower your blood pressure. It can also alert you and your doctor to potential complications you are facing. 

blood pressure monitor can be purchased at the pharmacy without a prescription. If you are living with high blood pressure talk to your doctor about home monitoring and she can help you get started. 

Your doctor can help you control your high blood pressure. Regular doctor visits are an important component of keeping your blood pressure in line naturally. Ask your doctor how many times she would like you to check your blood pressure at home and how often. 

If your doctor decides to make changes to your daily medications, she may recommend starting to check your blood pressure two weeks after the change.  

2. Lower Your Stress Level

Your stress level may contribute to your high blood pressure. People who are under chronic stress may try to relieve their stress by eating unhealthy food, drinking, smoking. These activities will only increase your blood pressure. 

Think about the reasons why you are stressed. Once you know what is causing your stress you can work to reduce or eliminate the source. If you can’t eliminate your stress, you can find a healthy way to cope. 

Avoid trying to do too much. Sometimes you will have to change your priorities and expectations. There are some things in life you can’t control. Instead, focus on how you react to them. 

If you are having issues at work, try talking to your manager. Take steps to resolve conflicts with family or friends. Find a time during the day to relax. Take a walk or work on a hobby you love. 

3. Skip the Coffee

Research is still unsure about the role caffeine can play on your blood pressure. Some doctors avoid skipping your morning cup of joe if you are going to having your blood pressure taken. 

Caffeine can raise blood pressure in people who are not used to its effects. People who drink caffeine regularly may not experience any effects on their blood pressure. 

We are still not sure of the long-term effects of caffeine on your blood pressure. If you are monitoring your blood pressure regularly check and see if caffeine increases your blood pressure. If you see an increase after a cup of coffee your body may be sensitive to the effect of caffeine and it may be better to skip the coffee as part of an effort in lowering blood pressure without medication. 

4. Stop Smoking

Smoking increases your blood pressure. Each cigarette you smoke increases your blood pressure for a while afterward. Quitting smoking is one of the lifestyle modifications for hypertension that can help your blood pressure return to normal. 

You can reduce your risk of heart disease and improve your health overall by quitting smoking. You will also live a longer life than people who don’t give up smoking. 

5. Cut Back on Alcohol

Alcohol is not bad for your health when consumed in moderation. One drink a day for women and two a day for men is the limit to increase your health. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. 

Cutting back on your alcohol intake can greatly lower your blood pressure. Drinking more than one or two drinks daily can raise your blood pressure by several points. If you are on blood pressure medications it can also interfere with your medication. 

6. Reduce Your Sodium Intake

Reducing salt in your diet can go along ways toward improving your health and reducing pressure on your arteries. Sodium affects different people in different ways. Doctors typically recommend limiting sodium intake to 1,500 mg or less a day for adults. 

Read the food labels of the products you buy and consider purchasing low sodium alternatives. Eat less processed foods and more whole foods. They contain less salt. 

Instead of adding salt, flavor your food with herbs and spices. Your palette will adjust over time. 

7. Eat a Healthy Diet

Speaking of eating whole foods, a diet rich in fruits, vegetables, and whole grains can help you lower your blood pressure solutions. The Dietary Approaches to Stop Hypertension diet known as DASH has been effective in managing blood pressure. 

Try keeping a food journal and writing down what you eat. Consider boosting your potassium. Potassium can help lessen the effects of sodium in the body. 

Be a smart shopper and make a list before you go to the store to help your stick to your healthy eating plan. 

8. Exercise Regularly

Exercise can help you lower your blood pressure. Doctors recommend you get 150 minutes of exercise a week, or about 30 minutes a day. Consistent exercise is key in maintaining low blood pressure. 

Exercise can help you keep your blood pressure in check so that you won’t develop hypertension. It will keep your blood pressure levels down to safe levels. 

9. Lose a Few Pounds

Our blood pressure usually increases when our waistline increases. Weight loss is one of the most effective ways you can manage your high blood pressure and it’s a good preventative care measure that protects you against other diseases. Overweight and obese people can shed pounds and reduce their blood pressure. 

Talk to your doctor about a weight loss plan that may help you lower your blood pressure at the same time such as the DASH diet. 

Use These Tricks to Lower Blood Pressure

Your lifestyle could be contributing you your high blood pressure Using these 9 tricks to lower blood pressure can help you lead a healthier life. 

Norwood Medical Associates is a comprehensive healthcare center in Norwood Massachusetts. They provide treatment to patients who have hypertension and work with them to bring their blood pressure down to a healthy level. 

Contact us today to book an appointment with one of our compassionate doctors.  

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