How to lower your blood pressure

High blood pressure can be a serious problem if not controlled in time. If you are on medications, it is important that you follow your treatment regimen as per your doctor’s advice. Additionally, you can follow the dietary and lifestyle advice that can help you to lower the blood pressure. If you have borderline high blood pressure and have not been started on medications, you need to take good care of your health and manage your lifestyle well to lower your blood pressure.

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Do it yourself

While you know that your blood pressure remains on the higher side, there is a need to take action in order to reduce it and monitor it regularly. In the DIY health era, with the latest technology and health information, you can manage yourself in a better way.

Salt intake – You have to reduce your salt intake and this alone can make a lot of difference. Use minimal salt while cooking. Completely avoid salt at the table or with salads. You can use other healthy alternatives like spices and herbs to add taste to salads or soups. Always read labels while shopping and consider using low-sodium products.

Cholesterol – If your cholesterol levels are also high, act on it accordingly in addition to the lifestyle changes. Lifestyle changes can be followed for those on preventive health diet and they include, choosing low fat milk and dairy products. Use cooking oil that contains more of good cholesterol like, rice bran oil, olive oil, sesame oil.

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Berries – Berries are known to be useful in reducing blood pressure to some extent. You can take 2 glasses of plain cranberry juice or eat blueberries.

Water – Drink plenty of water in a day (around 8-10 glasses) and avoid preserved foods as they contain additional salts and preservatives.

Weight – Manage your weight by regular exercises. If you are overweight, aim at reducing at least 2 kilograms per month. Focus on aerobic exercises at least 4-5 times a week and flexibility and weight training can be done 3 times a week.

Monitoring progress

There are many home use blood pressure apparatus available and you can choose the one that suits you the best. You can monitor your progress regularly and keep a note of it. In case you see that there are some changes or that the pressure does not lower down even after sufficient attempts, it is wise to see your physician for a detailed medical evaluation.

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