One of the best ways to lower blood pressure over an extended period of time is to lose weight. Blood pressure usually increases as weight increases, and losing as few as 10 lbs (4.5 kg) can reduce your blood pressure significantly. Healthy weight loss should be accomplished by a healthy diet and increased levels of exercise.
Reduce your stress.
While stress is an unavoidable part of life, you can use relaxation techniques to help you deal with it better. Common techniques include:
- Music or art therapy
- Deep Breathing
- Visualizing calming images
- Progressively tensing and relaxing each muscle group in your body.
Watch your diet
To lower your blood pressure, follow the DASH diet, which is short for Dietary Approaches to Stop Hypertension. Reduce your sodium intake to no more than 2,300 mg each day, since high sodium levels increase your blood pressure, and limit your fat intake to no more than 3 servings each day. In addition, you should eat a diet rich in whole grains, fruits and vegetables, low-fat dairy products, and lean proteins in moderation. These diet changes, along with 75-150 minutes of exercise each week, should help lower your blood pressure.
Talk to your doctor about any health concerns you have.
Magnesium and fish oil supplements may help reduce your blood pressure.
Find what works best for you. It’s your body, health, and life. The key to longterm behaviour change is finding a routine that works for you.
Don’t be discouraged by failures or mistakes.
Everyone has setbacks occasionally, and the important thing is that you stay determined and continue to try.
Stay hydrated and drink enough water.
If you feel woozy, lightheaded, or dizzy, contact 911 or your primary care physician.
Your blood pressure might not decrease enough through natural methods only. Consult your doctor to ask if medication is necessary.