If you suffer from high blood pressure you have a higher risk of life threatening events such as heart attacks or strokes. Chronic high blood pressure can damage arteries, veins, and organs and can cause vision loss and affect your mental abilities. If you have been diagnosed with high blood pressure there are several thing you can do to decrease the likelihood of needing medication to control the condition.
One of the most important strategies to control high blood pressure without medication is weight management and regular exercise. Obesity and a sedentary life style are two of the biggest risk factors for high blood pressure. Regular exercise including weight training can help you shed pounds and control high blood pressure. Your goal should be to exercise for thirty minutes a day at least three times a week and lose one to two pounds a week. The exercise does not need to be in one continuous thirty minute session, even little workouts can boost metabolism and cause you to burn more calories which will lead to weight loss. Weight training, which can increase muscle mass and help you burn more calories all day long, can be an effective tool in any weight loss effort.
Along with exercise, diet is an important component in controlling high blood pressure. Eating a diet loaded with fruits and vegetables, whole grains, low-fat dairy, and occasional servings of lean meat can be effective. Avoiding salt is also key to lowering blood pressure. Eating fewer processed foods, using less table salt, and using herbs and spices instead of salt for flavoring are great ways to cut your sodium consumption. You can find the particulars of a special diet for lowering blood pressure by looking up the DASH (Dietary Approaches to Stop Hypertension) diet plan. You should also limit consumption of alcohol and caffeine as both can cause blood pressure spikes.
Another habit that can really increase high blood pressure is smoking or tobacco use of any kind. You should avoid smoking or inhaling second hand smoke. Both can cause unhealthy spikes in blood pressure and can damage arteries and along with caffeine cause fluid retention. Retaining fluid can cause your heart to work harder when pumping blood which can cause higher blood pressure.
Chronic stress or lack of sleep can also have a negative effect on blood pressure. You should try several stress management techniques such as deep breathing or massage to try and lessen your stress levels. Poor sleep habits can cause higher blood pressure throughout the day. Any chronic sleep problems should be discussed with your doctor to rule out sleep apnea and discuss possible medications for insomnia.
Following all of these strategies to the best of your ability may allow you to lower your blood pressure without resorting to medication or at least allow you to take a low dose. In addition, all these things should improve the way you feel overall and make your life more pleasant.
