Restricting consumption of alcohol and sodium, choosing healthy foods, exercising regularly and managing weight are all ways to lower blood pressure. Making these lifestyle changes can help people reduce blood pressure without having to take prescription medications, as stated by Mayo Clinic.
As weight goes up, blood pressure often follows. Dropping just 10 pounds can make significant contributions toward reducing blood pressure. The more weight one loses, the more blood pressure drops. The distance around the waist is important as well, as weight collected there elevates the risk of high blood pressure, according to Mayo Clinic.
Regular exercise, in the form of 30 to 60 minutes of moderately intense activity at least four days a week, can reduce blood pressure between 4 and 9 mmHg. For those who have been sedentary, boosting this level can reduce blood pressure within a matter of weeks. The doctor can help put together an exercise program tailored to individual fitness levels, notes Mayo Clinic.
Diets that are full of whole grains, vegetables, fruits and low-fat dairy while avoiding cholesterol and saturated fat can reduce blood pressure by as much as 14 mmHg. Food habits can be challenging to change, but keeping a food diary provides a level of accountability that makes that discipline easier to develop, states Mayo Clinic