Healthy lifestyle changes can help you control the factors that cause hypertension. Here are some of the most common home remedies.
Developing a healthy diet
A heart-healthy diet is vital for helping to reduce high blood pressure. It’s also important for managing hypertension that is under control and reducing the risk of complications. These complications include heart disease, stroke, and heart attack.
A heart-healthy diet emphasizes foods that include:
- whole grains
- lean proteins like fish
Increasing physical activity
Reaching a healthy weight should include being more physically active. In addition to helping you shed pounds, exercise can help reduce stress, lower blood pressure naturally, and strengthen your cardiovascular system.
Aim to get 150 minutes of moderate physical activity each week. That’s about 30 minutes five times per week.
Reaching a healthy weight
If you are overweight or obese, losing weight through a heart-healthy diet and increased physical activity can help lower your blood pressure.
Exercise is a great way to manage stress. Other activities can also be helpful. These include:
- deep breathing
- muscle relaxation
- yoga or tai chi
These are all proven stress-reducing techniques. Getting adequate sleep can also help reduce stress levels.
Adopting a cleaner lifestyle
If you’re a smoker, try to quit. The chemicals in tobacco smoke damage the body’s tissues and harden blood vessel walls.
If you regularly consume too much alcohol or have an alcohol dependency, seek help to reduce the amount you drink or stop altogether. Alcohol can raise blood pressure.