If you suffer from it, you may be worried about taking medications to lower your blood pressure.

To treat high blood pressure, you need to change your lifestyle. If you effectively control your blood pressure with a healthy lifestyle, you can prevent, delay or reduce the need for medication.

1. Get rid of any extra weight and keep an eye on your waist.

As you gain weight, your blood pressure rises. Obesity also triggers sleep apnea, which further raises blood pressure.

One of the most beneficial lifestyle adjustments to maintain blood pressure is weight loss. If you are overweight or obese, even a slight weight loss can help lower your blood pressure. Generally, weight loss per kilogram (2.2 pounds) reduces your blood pressure by 1 millimeter of mercury (mm Hg).

In addition to weight loss, keep an eye on the waist as well. Carrying more weight around your waist increases your chances of getting high blood pressure.

2. Exercise regularly

If you have high blood pressure, regular physical exercise - 150 minutes per week or about 30 minutes on most days of the week - can reduce it to 5 to 8 mm Hg. Maintaining stability is important because stopping exercise can cause your blood pressure to rise again.

If your blood pressure is high, exercise can help prevent the development of high blood pressure. If you already have high blood pressure, regular exercise can help lower your blood pressure to a more manageable level.

3. Eat a balanced diet

If you have high blood pressure, eating a diet high in whole grains, fruits, vegetables, and low - *** dairy products while lowering saturated **** and cholesterol can lower your blood pressure to 11 mm Hg. Dietary Approaches (DASH) to Stop Hypertension is the name of this eating strategy.

Changing your eating habits is not easy, but following these guidelines will help you do so:

• Keeping a food journal is a good idea. Even though it's only been a week, writing down everything you eat will tell you a lot about your actual eating habits. Keep track of what you eat, how much you eat, when you eat, and why.
• Consider increasing your potassium intake. Potassium helps in lowering blood pressure by counteracting the effects of salt. Foods like fruits and vegetables are excellent sources of potassium rather than supplements. Consult your doctor to determine the right amount of potassium for you.
• Be a wise shopper when you go shopping. When you shop, read the labels on the foods you buy and stick to your healthy eating plan even when you eat out.

4. Eat a diet low in sodium.

If you have high blood pressure, even a slight reduction in salt in your diet can improve your heart health and lower your blood pressure by 5 to 6 mm Hg.

The effect of salt on blood pressure depends on whom you ask. Limit salt intake to no more than 2,300 milligrams (mg) per day. For most people, however, it is advisable to take 1,500 milligrams or less of salt per day.

5. Reduce alcohol consumption.

Alcohol has both positive and negative health effects. By drinking small amounts of alcohol, you can lower your blood pressure to 4 mm Hg - one drink per day for women and two drinks per day for men. 12 ounces of ****, 5 ounces of wine, or 1.5 ounces of 80-proof alcohol equals one drink.

However, if you consume more alcohol, this protective effect will diminish.

6. Quit smoking

Your blood pressure will rise for a few minutes after smoking a cigarette. Smoking cessation can help restore normal blood pressure. Quitting smoking can help you live a healthier life by reducing your risk of heart disease and improving your overall health. People who quit smoking live longer than those who do not.

7. Limit your caffeine intake.

The effect of coffee on blood pressure is currently controversial. Caffeine rarely raises blood pressure by up to ten milliamps in people. Coffee drinkers, on the other hand, may have little or no effect on blood pressure.

Although the long-term effects of caffeine on blood pressure are unknown, it may cause a slight increase in blood pressure.

8. Relax and de-stress

Chronic stress can exacerbate high blood pressure. Further studies are needed to assess the effect of persistent stress on blood pressure. If you respond to stress by eating unhealthy foods, drinking alcohol, or smoking, it can lead to high blood pressure.

Take some time to think about what is causing your stress, such as work, family, financial circumstances, or illness. Find out how you can relieve or reduce stress when you know what causes stress.

9. Monitor your blood pressure closely at home and see your doctor often.

Home monitoring can help you track your blood pressure, make sure your lifestyle changes are working and alert you and your doctor about potential health issues. Blood pressure monitors are generally available and do not require a prescription. Before you begin, talk to your doctor about home monitoring.

It is also important to see your doctor regularly if you want to keep your blood pressure under control. If your blood pressure is under control, ask your doctor how often you should check. Your doctor may advise you to check this regularly or less often.

10. Get help.

Your family and friends can help improve your health. They can motivate you to take care of yourself, take you to the doctor or join an exercise program that will help you maintain healthy blood pressure.

If you find you need more help from your family and friends, consider joining a support group.