More than 70 million adults in the United States have high blood pressure. If left untreated, high blood pressure can lead to heart disease and strokes. It's possible to lower your blood pressure without medication by adopting a few lifestyle changes.
Instructions
1. Shed extra pounds. Excess weight can cause your blood pressure to rise. It's also important to have a slim waistline. A waist that is more than 40 inches for men and 35 inches for women, increases the risk for high blood pressure.
2. Develop an exercise routine. Just 30 minutes to an hour each week is enough. It only takes a few weeks of regular physical activity such as brisk walking or gardening to make a notable difference in your blood pressure levels.
3. Eat healthy foods. You should have a diet that's rich in fruits and vegetables and low in saturated fat and cholesterol. Limit your intake of sodium, which increases blood pressure. Reducing sodium can actually take your blood pressure level down a few notches.
4. Limit caffeine and alcohol consumption. Caffeine elevates blood pressure in some people. Medical experts recommend that you limit your coffee consumption to no more than two cups per day. Alcohol, if used in moderation, may actually help lower blood pressure levels. One drink a day is recommended for women and two for men. Anything more than that can be harmful and cancel out the benefits.
5. Don't use tobacco. The nicotine in tobacco can significantly elevate blood pressure levels. Also, the chemicals in tobacco can damage arteries and cause fluid retention which can raise your blood pressure.
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