If you’ve unexpectedly been diagnosed with high blood pressure; it’s not the end of the world. High blood pressure is present when a systolic pressure (of 140 or above) or a diastolic pressure (of 90 or above) is diagnosed by your doctor. Sure, you should take the medication the doctor prescribes. However, there are additional lifestyle changes that you can make to help bring those numbers down to a healthy level.
Here are 10 lifestyle changes you can make to successfully control your blood pressure…
1. Exercise
The best thing you can do for a soaring blood pressure is to get physical active—at least 30 minutes per day, every day. That could include walking, running, biking, swimming, or yoga. It could also include a favorite sport. Whatever physical activity you choose; you’ll be rewarded by seeing those numbers lower within just a few weeks, and hopefully avoiding a full-blown hypertension diagnosis.
2. Healthy Eating
Eating a balanced diet that focuses around fresh fruits and veggies, complex carbohydrates like whole grains, lean protein, and low-fat dairy while banishing refined sugar, excess salt, and saturated fat and cholesterol will help keep blood pressure levels safe.
3. Butt Out
If you smoke, you’re already doing your part to increase those blood pressure levels by a dangerous 10 mm Hg or greater following every cigarette. And if you smoke frequently throughout the day—that means you’re constantly accelerating your levels to dangerous heights.
4. Cut Salt
Reducing the sodium in your diet will instantly lower your blood pressure. So start reading food labels, shunning processed for whole foods where you can, and keeping those sodium levels less than 2,300 milligrams per day.
5. Shed Pounds
Blood pressure raises with weight, which means you can reduce your numbers by simply losing a few excess pounds—particularly around your middle, near your heart.
6. De-stress
Taking a breather from stressful work, family, social obligations, or financial obligations will also help lower blood pressure. And if you can’t eliminate stress completely, learn to cope with de-stressing methods—like exercise, massage, meditation, or yoga.
7. Cut Caffeine
Studies show that caffeine makes blood pressure levels spike temporary and similarly to cigarette smoking. If you already suffer high blood pressure, cutting out caffeinated substances—like soda and coffee—can keep your within healthy levels and help you lose weight by cutting excess sugar and calories too.
8. Keep Drinking Moderate
Studies show that drinking alcohol, red wine in particular, in small amounts, can actually help lower blood pressure. However, the adverse affect occurs if you imbibe too much—which is why it’s important for women to keep alcohol intake to 1 drink per day and men to stick to a maximum of 2 drinks a day.
9. Self-Monitoring
If you’ve been diagnosed with high blood pressure, it’s within your interests to learn how to self-monitor your blood pressure at home. This is done using an upper arm blood pressure monitor to keep tabs on your blood pressure to ensure it stays within healthy levels between doctor’s visits.
10. Ask for Help
Staying healthy and sticking to a new diet and exercise plan is always easier if you have the support of your family and friends. This way, if you slip off track, you’ll be encouraged by the people who love you to invest in your health and give you the physical and emotional boost to help you do so.
