Tips how you can control high blood pressure:
1. Watch your waistline! Lose those extra kilo or pounds. There is a direct link between high blood pressure and being over weight is. Blood pressure often increases as weight increases.
2. Exercise on a daily basis. Regular physical activity, at least 30 to 60 minutes most days of the week, can reduce high blood pressure. You don’t have to become an exercise freak. Walk or take the bike to work, use the stairs instead of elevator or take up dancing classes. The exercise options are endless. Improve your fitness and you will stay healthy for longer.
3. Begin a healthy diet. Start a new eating behavior. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure.
4. Reduce sodium in your diet. Even a modest reduction in the sodium in your diet can reduce blood pressure.
5. Limit your alcohol consumption. Alcohol can be both good and bad for your health. In small amounts, especially red wine, it can help prevent heart attacks and coronary artery disease and potentially lower your blood pressure.
6. Stop smoking and stay away from secondhand smoke. On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure.
7. Cut back on caffeine in coffee and tea. The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure.
8. Reduce your stress. Try to stress less. As with caffeine, the influence of stress on blood pressure isn’t settled. Stress or anxiety can temporarily increase blood pressure.
9. Get regular health care. If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you.
10. Get a support system. Having close and supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.
Read more about how you can control high blood pressure without medication on http://www.mayoclinic.com