If you have high blood pressure, you may be concerned about taking medication to lower your numbers. The way you live your life has a big impact on how you handle your high blood pressure. If you effectively regulate your blood pressure via a healthy lifestyle, you may be able to prevent, postpone, or minimize your need for medication. Here are 8 lifestyle changes you can make to lower your blood pressure and when to call our home GP for high blood pressure in Costa del Sol.
1. Lose extra pounds and watch your waistline
As a person's weight rises, so does their blood pressure. Being overweight can also result in disturbed breathing while sleeping (sleep apnea), which increases your blood pressure even more.
In general, losing one kilogram of weight will lower your blood pressure by around one millimeter of mercury (mm Hg).
2. Exercise regularly
If you have high blood pressure, regular physical exercise, such as 150 minutes per week, or approximately 30 minutes several days of the week, can reduce it by 5 to 8 mm Hg. It is critical to maintain consistency since if you stop exercising, your blood pressure may increase again.
3. Eat a healthy diet
If you have high blood pressure, eating a diet rich in fruits, whole grains, low-fat dairy products, and vegetables while limiting saturated fat and cholesterol can reduce your blood pressure by up to 11 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) diet is the name given to this eating regimen.
4. Reduce sodium in your diet
If you have high blood pressure, even a little reduction in salt in your diet can enhance your heart health and lower your blood pressure by 5 to 6 mm Hg.
The impact of sodium consumption on blood pressure differs depending on the group of people. In general, keep salt intake to no more than 2,300mg per day. A reduced salt consumption of 1,500 mg or less per day, on the other hand, is optimum for most individuals.
5. Limit the amount of alcohol you drink
Alcohol may be both beneficial and detrimental to your health. You can potentially reduce your blood pressure by 4 mm Hg by drinking alcohol in moderation.
6. Quit smoking
Each cigarette you smoke raises your blood pressure for many minutes after you put it out.
7. Cut back on caffeine
Caffeine's effect on blood pressure is currently being disputed. Caffeine can increase blood pressure by up to 10 mm Hg in those who take it seldom. People who consume coffee on a daily basis, on the other hand, may notice little or no influence on their blood pressure.
Although the long-term effects of caffeine on blood pressure are unknown, blood pressure may rise slightly.
8. Reduce your stress
Chronic stress may have a role in high blood pressure. More investigation is necessary to establish how persistent stress affects blood pressure. Stress can also contribute to high blood pressure if you respond to it by eating unhealthy foods, consuming alcohol, or smoking.
When to Call our Home GP for high blood pressure in Costa del Sol
Although high blood pressure rarely causes symptoms, anybody having a severe headache or nosebleed should get their blood pressure checked.
If their blood pressure is higher than 180/120 mm Hg, they should rest for 5 minutes before rechecking their blood pressure. If their blood pressure remains greater than 180/120 mm Hg, they should call our home GP for high blood pressure in Costa del Sol.
If a person is suffering from severe symptoms such as chest discomfort, shortness of breath, or vision difficulties, they should call our home GP for high blood pressure in Costa del Sol for immediate medical attention as they may be in the midst of a hypertensive crisis.