Below are some lifestyle changes that could help a person manage or reduce their blood pressure.
1. Take blood pressure medications as prescribedThe American Heart Association (AHA) states that people should take their blood pressure medications according to their doctor’s exact instructions. People should never quit or cut back on their medications unless a doctor has advised them to do so.
If a person has difficulty remembering to take their blood pressure medications, they can set up daily reminders, on their phone or other devices.
2. Maintain a moderate weightHing overweight or obesity increases strain on the heart muscle and can lead to a rise in blood pressure.
The National Heart, Lung, and Blood Institute (NHLBI) recommends adults keep body mass index (BMI) between 18.5 and 24.9. If a person’s BMI is too high, they should take steps to reduce their weight.
A loss of just 10 pounds in weight is enough to reduce blood pressure readings in people who he a BMI of 25 or more.
3. Maintaining a healthy weight with cardioThe placement of body fat plays an important role in heart disease. A person who has excess body fat around the waistline is at increased risk of developing heart disease compared to someone who has excess body fat on or below the hips.
Cardiovascular exercises and high intensity interval training (HIIT) are good options for helping to trim the waistline and other areas.
4. Increase exerciseThe AHA and the Centers for Disease Control and Prevention (CDC) state that regular physical activity is important for managing blood pressure.
The AHA recommends that people perform at least 150 minutes of physical activity each week. This should include a combination of cardiovascular exercises and resistance training, with resistance training included at least two days a week.
A person should talk with a doctor before starting any new exercise program to ensure they undertake a safe level of physical activity.
5. Quit smokingSmoking can increase of a a buildup of fatty deposits inside the arteries. Each time you smoke, it temporarily increases your blood pressure.
People who smoke should consider quitting smoking, and everyone should aim to oid exposure to secondhand smoke.
6. Reduce stressStress, anger, anxiety, and other negative mental health conditions are associated with temporary increases in blood pressure and other harmful cardiovascular conditions. As such, people who he high blood pressure should take steps to manage their stress levels.
Learn about ways to manage stress.
7. Get enough sleep each nightDuring normal sleep, your blood pressure temporarily goes down. Sleep is vital for physical health and mental well-being. A lack of good quality sleep can increase the risk of chronic health conditions, including a possible increase in a person’s blood pressure for a longer period of time.
The exact amount of sleep a person needs will vary. However, the recommendation for adults is 7–9 hours of good-quality sleep each night.
Learn some tips for improving sleep quality.
8. Monitor blood pressure at homeA person can use a blood pressure monitor at home to regularly check their blood pressure.
According to the AHA, people should maintain blood pressure below 120/80 millimeters of mercury (mm Hg). If someone has an elevated systolic or diastolic pressure reading, they should contact their doctor.
9. Try acupunctureA 2013 study found that acupuncture helped lower blood pressure readings in people who were already taking medications to lower their blood pressure. The authors proposed that acupuncture could be a beneficial add-on treatment for people looking to regulate their blood pressure.
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