High blood pressure, also known as hypertension, can be managed by making lifestyle changes, taking medication, and in some cases, a combination of both. Here are some steps you can take to lower your blood pressure:
Eat a healthy diet: Adopt a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products. Limit your intake of salt, saturated and trans fats, and added sugars.
Exercise regularly: Aim to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Maintain a healthy weight: Being overweight or obese can increase your blood pressure. Losing weight can help lower your blood pressure.
Limit alcohol consumption: Excessive alcohol consumption can increase your blood pressure. If you drink alcohol, limit your intake to no more than two drinks per day for men and one drink per day for women.
Quit smoking: Smoking is a major contributor to high blood pressure. Quitting smoking can help lower your blood pressure and reduce your risk of cardiovascular disease.
Reduce stress: Stress can cause temporary spikes in your blood pressure. Practice stress-reducing activities such as yoga, meditation, or deep breathing.
Take your medication: If your doctor has prescribed medication to lower your blood pressure, be sure to take it as directed.
It’s important to note that making lifestyle changes can take time to show results, but they can help you maintain a healthy blood pressure in the long term. If you have any questions or concerns about how to manage your blood pressure, you should consult your doctor