Person getting there blood pressure checked [Photo/BlackDoctor]
If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.
Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Here are a few ways to lower blood pressure.
Exercise.
Regular physical activity at least 30 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.
Healthy Diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.
Lower Sodium Intake
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake 1,500 mg a day or less is appropriate for people with greater salt sensitivity.