According to the Centers for Disease Control and Prevention (CDC), nearly 70 million American adults have high blood pressure—that’s 1 in every 3 adults. More alarming is that only about half (52%) of people with high blood pressure have their condition under control.
With those overwhelming numbers, it goes without saying that raising awareness about how to reduce hypertension – with or without medication – is critical.
So, if you are looking for ways to lower your blood pressure without medication, then a comprehensive top 10 list published by Mayo Clinic will help you get started. At a glance, recommendations from their experts include the following directions for patients:
- Lose weight.
Even just losing 10lbs will have a positive impact on your blood pressure, but pay attention to your waistline. Less around the middle is key!
- Exercise daily.
Regular physical activity – 30 minutes most days – is one of the best things you can do for your health and reducing hypertension.
- Eat healthy.
Check out the DASH diet (Dietary Approaches to Stop Hypertension), keep a food journal and learn how to be a smart shopper.
- Reduce your sodium intake.
The impact of sodium on an individual varies, but in general – eat fewer processed foods, read food labels and cut out a shake or two of that salt shaker at meals.
- Limit alcohol consumption.
Drinking more than moderate amounts of alcohol can actually raise your blood pressure as well as reduce the effectiveness of blood pressure medications.
- Quit smoking.
By definition, the chemicals in tobacco products cause your blood pressure to elevate. Cutting these out all together means a more stable BP.
- Cut back on caffeine.
Although a little less clear cut than the negative effects of smoking, caffeine also causes your blood pressure to elevate – a “no-no” for hypertension management.
- Reduce your stress.
Make time to relax, know your stress triggers and be sure to engage in activities you enjoy.
- Monitor your BP at home.
Information is power – be aware of when and how often your blood pressure is too high.
- Get support.
You certainly aren’t alone in this challenge – learn from others who can give you more tips and tricks of the trade for keeping your hypertension at bay.