Lowering blood pressure can be achieved through a combination of lifestyle changes, dietary adjustments, and sometimes medication under the guidance of a healthcare professional. Here are some effective strategies to help lower your blood pressure:
Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, each week. Activities like yoga and tai chi can also help reduce stress and improve cardiovascular health.
Losing even a small amount of weight if you're overweight or obese can help lower your blood pressure. Focus on gradual, sustainable weight loss through a balanced diet and regular physical activity.
Drink alcohol in moderation, if at all. For women, this means up to one drink per day, and for men, up to two drinks per day.
Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. Engage in activities you enjoy and find ways to manage your time and responsibilities effectively.
The Dietary Approaches to Stop Hypertension (DASH) diet emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Reduce intake of saturated fats, cholesterol, and trans fats.
Aim for no more than 2,300 milligrams (mg) of sodium per day, ideally reducing to 1,500 mg if you have high blood pressure. Read food labels and choose low-sodium options.
While the effect of caffeine on blood pressure is still debated, some people are sensitive to caffeine and may experience an increase in blood pressure. Monitor your response to caffeine and limit intake if necessary.