If you are diagnosed with hypertension (systolic blood pressure - the top number - 140 or above or diastolic pressure - the bottom number - 90 or more), you may be concerned about taking medication to bring your numbers down.
Lifestyle plays an important role in medicine your blood pressure. If you successfully control your blood pressure to a healthy lifestyle, you can prevent, delay or reduce the need for medication.
Here are some tips to change you can do to lower your blood pressure and keep it down.
Maintain a healthy weight. If you are overweight or obese, carrying this extra weight increases the risk of hypertension. One way to determine if you need to lose weight is to find the body mass index or BMI. If your BMI is above the healthy range (25 or more), or if your waist is greater than 35 inches (women) or 40 inches (men) are likely to have excess abdominal weight and you can benefit from the weight loss, especially if you have other risk factors. Talk to your doctor to see if they have a higher risk of hypertension and the need to lose weight.
Eat more fruits, vegetables, grains, and low-fat dairy foods.
A lower level of sodium - 1500 mg per day or less - is suitable for people 51 years of age or older, and people of all ages with high blood pressure, diabetes or chronic kidney disease.
Keep a sodium diary. You may be surprised at how much sodium you consume each day and the diary will help you decide which foods to decrease or eliminate.
Use spices and herbs instead of salt to season the food you prepare at home.
Alcohol can be both good and bad for your health. Small quantities may be possible to lower the blood pressure from 2 to 4 mm Hg. But that protective effect is lost when you drink too much alcohol - usually more than one drink per day for women and more than 2 per day for men. Even if you usually do not drink alcohol, you should not start drinking can lower blood pressure. There is more potential harm than good alcohol.
Avoid tobacco products and tobacco smoke
On top of all the other dangers of smoking, the nicotine in tobacco products may increase blood pressure 10 mm Hg or more, up to one hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.
You should also avoid secondhand smoke. It makes you breathe in the smoke-risk of health problems including hypertension and heart disease.
Cut the caffeine
Caffeine has a role in blood pressure is still controversial. Drink beverages containing caffeine may cause temporary spike in blood pressure, but it is unclear whether the impact is temporary or long term.
To see if caffeine increases blood pressure, control blood pressure within 30 minutes to drink a cup of coffee or other caffeinated beverages you drink regularly. If blood pressure rises from 5 to 10 points, you may be sensitive to blood pressure-raising effects of caffeine.
Support from family and friends can help improve your health.
Can be called upon to take care of yourself, take him to the doctor's office or start an exercise program with you to keep your blood pressure low. Talk with your family and friends about the dangers of hypertension.
If you find you need support beyond his family and friends, consider joining a support group. This can put you in touch with people who can give an emotional or moral and practical advice they can offer to resolve their condition.
Control your blood pressure at home and make regular appointments with the doctor
If you have high blood pressure may need to check your blood pressure at home. Learn to self-monitor your blood pressure monitor arm can help motivate you. Talk to your doctor about home monitoring before.
Regular visits to your doctor may also become part of your normal routine. These visits will help you control your blood pressure.