4. Lose Weight And Watch Your Waistline

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Blood pressure tends to rise as weight increases, and being overweight can lead to sleep apnea, leading to higher blood pressure. Losing weight is an effective way to control blood pressure. Even a small amount of weight loss for individuals who are overweight or have obesity can help reduce blood pressure.

Generally, blood pressure can decrease by about 1 millimetre of mercury (mm Hg) with every kilogram (about 2.2 pounds) of weight loss. Additionally, having excess weight around the waist can increase the risk of high blood pressure.

Men with a waist measurement greater than 40 inches (102 centimetres) and women with a waist measurement greater than 35 inches (89 centimetres) are at risk. However, these numbers can vary among ethnic groups, so it is important to consult with a healthcare provider to determine a healthy waist measurement for an individual.

5. Eat Healthy 

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A diet abundant in whole grains, fruits, vegetables, and low-fat dairy products while low in saturated fat and cholesterol can help decrease high blood pressure by up to 11 mm Hg. Two recommended eating plans for controlling blood pressure are the DASH and Mediterranean diets.

Potassium in the diet can also help alleviate the effects of sodium on blood pressure. Obtaining potassium from food sources such as fruits and vegetables rather than supplements is best. Consuming 3,500 to 5,000 mg of potassium daily can lower blood pressure by 4 to 5 mm Hg.

It is important to consult with a healthcare provider to determine the appropriate amount of potassium for an individual.

6. Get Good Sleep At Night

Inadequate sleep quality, characterised by continuously sleeping for less than six hours each night for several weeks, can lead to hypertension. Several factors can disrupt sleep, such as sleep apnea, restless leg syndrome, and insomnia.

If you frequently struggle to sleep, it is advisable to inform your healthcare provider, who can assist in identifying and treating the underlying cause of the problem. However, if you don’t have sleep apnea or restless leg syndrome, there are several basic things you can do to improve your sleep quality:

  • Stick to a consistent sleep schedule by sleeping and waking up simultaneously each day, including weekends.
  • Create a relaxing sleeping environment that is cool, dark, and quiet. Engage in relaxing activities before bedtime, such as taking a warm bath or doing relaxation exercises, and avoid bright light from electronic devices.
  • Be mindful of what you consume before going to bed. Don’t go to bed hungry or overly full; avoid consuming large meals or nicotine, caffeine, and alcohol close to bedtime.
  • Limit daytime naps to 30 minutes earlier for those who find napping helpful during the day, as it may help improve nighttime sleep quality.

7. Exercise Regularly

Engaging in regular physical activity can lead to a reduction in high blood pressure by approximately 5 to 8 mm Hg. It is crucial to maintain exercise routines to prevent blood pressure from increasing again.

A recommended goal is participating in at least 30 minutes of moderate physical activity daily. Physical activity can also prevent elevated blood pressure from developing into hypertension. Regular exercise can decrease blood pressure to safer levels for individuals with hypertension.

Various aerobic exercises such as walking, jogging, cycling, swimming, and dancing can assist in lowering blood pressure. High-intensity interval training is another option that alternates between brief periods of intense and lighter activity.

Strength training exercises can also help lower blood pressure and should be performed at least twice weekly. It is important to consult a healthcare provider to develop a suitable exercise plan.

8. Reduce Stress

Experiencing emotional stress over a long period can contribute to developing high blood pressure. Further research is required to determine if stress reduction techniques can help lower blood pressure.

However, it is worthwhile to identify the sources of stress, such as work, family, finances, or illness, and find ways to alleviate it. Some strategies that can be tried include:

  • Avoid overcommitting yourself, prioritize tasks, and learn to say no. Give yourself enough time to complete essential tasks.
  • Concentrate on issues that you can control and make plans to address them. For instance, talking to a supervisor about work-related problems or finding ways to resolve conflicts with family members.
  • Avoid stress triggers like rush-hour traffic or people that cause stress. Consider travelling at a different time or using public transportation.
  • Take time to relax daily by sitting quietly and breathing deeply or engaging in enjoyable hobbies like cooking, volunteering, or walking.
  • Practice gratitude by expressing appreciation to others, which can help alleviate stress.

9. Monitor Your Blood Pressure 

Monitoring your blood pressure at home can be useful to ensure that your medications and lifestyle changes effectively manage your blood pressure.

Home blood pressure monitors are readily available without a prescription, but it is important to discuss with your healthcare provider whether home monitoring is suitable for you before getting started.

Additionally, scheduling regular appointments with your healthcare provider is critical for managing high blood pressure. If your blood pressure is well-controlled, ask your provider about the frequency of checks needed. Monitoring your blood pressure only once daily or less frequently may be possible.

10. Get Support

A supportive family and friends network is crucial for maintaining good health. They can motivate you to prioritize self-care, accompany you to medical appointments, or even participate in physical activities to help manage your blood pressure.

If you require additional support, joining a support group can be beneficial. Such groups can provide emotional support, encouragement, and practical advice for dealing with your condition. This can help you connect with individuals who have similar experiences and help you cope with your condition more effectively.