To control blood pressure effectively, the key strategies involve adopting a healthy lifestyle with certain specific habits:
- Lose extra weight and watch your waistline, as blood pressure often increases with weight. Even small weight loss can lower blood pressure significantly.
- Exercise regularly, aiming for at least 30 minutes of moderate aerobic activity most days, combined with strength training.
- Eat a healthy diet rich in whole grains, fruits, vegetables, and low-fat dairy, low in saturated fat, cholesterol, and especially sodium. The DASH diet is highly recommended.
- Reduce salt intake by limiting processed foods, reading food labels, and avoiding adding table salt.
- Limit alcohol consumption to moderate levels—no more than one drink per day for women and two for men.
- Manage stress through relaxation techniques such as meditation, deep breathing, or mindfulness.
- Get enough quality sleep consistently.
- Avoid tobacco use as it injures blood vessels and raises blood pressure.
- Work with a healthcare professional on monitoring and managing blood pressure, including medication if necessary.
These lifestyle changes have been shown to lower blood pressure by varying degrees, with diet and exercise having some of the strongest effects. Consistency in maintaining these habits is essential to prevent or reduce hypertension risks and related health complications.
