How to lower your blood pressure

Each of the changes below can not only lower your blood pressure but can also increase the effectiveness of high blood pressure medication.

1. Lose weight and inches

Lose weight
For every 20 lbs of weight you lose, your systolic blood pressure can drop 5-20 millimeters of mercury (mm Hg).

Lose inches
Reduce your waist circumference to:

• Men: under 40 inches (102 centimeters)
• Women: under 35 inches (88 centimeters)

2. Reduce your sodium intake

Reduce your sodium intake to lower your systolic blood pressure by 2-8 mm Hg.

Top 5 ways to reduce sodium

3. Follow a healthy eating plan

Choose to eat whole grains, fruits, vegetables, lean protein, and low fat dairy products. This can reduce your systolic blood pressure by 8-14 mm Hg.

What are some easy ways to eat more fruit?

4. Exercise regularly

Exercise for at least 30 minute a day, most days of the week.
This can reduce your systolic blood pressure by 4-9 mm Hg.

5. Limit alcohol and avoid tobacco

Limit Alcohol
Limit your alcohol consumption to no more than:

• Two drinks a day for men
• One drink a day for women

Avoid tobacco
Nicotine can raise your blood pressure for up to an hour after you smoke and the chemicals in tobacco can damage your arteries. This in turn can raise your blood pressure.

Related Posts

• What is normal blood pressure?
• How to take your blood pressure
• How much salt or sodium can I have in a day?
• Where does the daily recommended amount on a food label come from?
• What is metabolic syndrome?

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