Each of the changes below can not only lower your blood pressure but can also increase the effectiveness of high blood pressure medication.
For every 20 lbs of weight you lose, your systolic blood pressure can drop 5-20 millimeters of mercury (mm Hg).
Reduce your waist circumference to:
Reduce your sodium intake to lower your systolic blood pressure by 2-8 mm Hg.
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.
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.
Limit your alcohol consumption to no more than:
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.
About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...