Medications may help lower your blood pressure. Many dietary and lifestyle changes, such as exercising more, improving your sleep, and limiting sugar and alcohol, could also help.
Dietary Changes
Adopting a diet rich in fruits, vegetables, whole grains, and low-fat dairy products while reducing saturated fat, cholesterol, and total fat can help lower blood pressure
Regular Exercise
Engaging in regular physical activity can significantly lower blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
Reducing Sodium Intake
Cutting back on sodium can help lower blood pressure. The recommended daily intake is less than 2,300 milligrams, but even further reduction can be beneficial, especially for people with hypertension.
Limiting Alcohol Consumption
Consuming too much alcohol can raise blood pressure. Limiting alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men) can help lower blood pressure.
Managing Stress
Chronic stress can contribute to high blood pressure. Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help manage stress and lower blood pressure.