To reduce blood pressure (BP), several effective lifestyle changes can be made without medication:
- Lose extra weight and watch waist size, as being overweight can raise BP. Losing even a small amount helps.
- Exercise regularly, aiming for at least 30 minutes of moderate activity on most days. Aerobic exercises like walking, jogging, cycling, and swimming are beneficial.
- Eat a healthy diet rich in whole grains, fruits, vegetables, and low-fat dairy, and low in saturated fat and cholesterol. The DASH and Mediterranean diets are good examples.
- Reduce salt and sodium intake to ideally less than 1,500 mg per day, read food labels, and avoid processed foods.
- Limit alcohol intake to no more than one drink per day for women and two for men.
- Manage stress through activities like meditation, deep breathing, or mindfulness.
- Maintain good sleep habits and aim for 7 to 9 hours of quality sleep per night.
These changes can significantly lower BP and reduce the risk of heart disease, often preventing or delaying the need for medication.
