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Doctors reveals 6 healthy ways of controlling blood pressure without using medication.


 Six Lifestyle Habits to Help Lower and Maintain Healthy Blood Pressure

  1. Shed Extra Pounds and Monitor Your Waist Size
    An increase in body weight often leads to higher blood pressure. Carrying excess weight can also lead to conditions like sleep apnea, where breathing is interrupted during sleep, which can further elevate blood pressure.

  2. Stay Physically Active
    Engaging in consistent aerobic exercise can reduce high blood pressure by around 5 to 8 mm Hg. To maintain this benefit, regular physical activity is essential. Aim for at least 30 minutes of moderate exercise on most days of the week.

  3. Adopt a Nutritious Eating Plan
    Following a balanced diet that includes whole grains, fresh fruits, vegetables, and low-fat dairy—and is low in saturated fats and cholesterol—can reduce high blood pressure by as much as 11 mm Hg.

  4. Cut Back on Salt and Sodium
    Reducing sodium intake can positively impact heart health and blood pressure. While sensitivity to sodium varies from person to person, it's generally recommended to keep sodium intake below 2,300 mg per day, with 1,500 mg being the optimal target for most adults. This change can lower blood pressure by 5 to 6 mm Hg.

  5. Drink Alcohol in Moderation
    Keeping alcohol consumption to no more than one drink per day for women and two for men may help reduce blood pressure by about 4 mm Hg. One standard drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Excessive alcohol use can significantly raise blood pressure and interfere with medication effectiveness.

  6. Stop Smoking
    Tobacco use increases blood pressure. Quitting smoking helps bring it down and also decreases the risk of cardiovascular disease. It can lead to improved overall health and potentially add years to your life.

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