8 effective ways to lower blood pressure

Weight loss is a key lifestyle change for controlling blood pressure, as it can reduce it by about 1 mm Hg with each kilogram of weight lost.

Lose extra pounds and watch your waistline

Regular physical activity can reduce high blood pressure by 5-8 mm Hg, and it's crucial to maintain it by aiming for 30 minutes of moderate daily exercise.

Exercise regularly

A diet high in whole grains, fruits, vegetables, low-fat dairy, and low saturated fat can reduce high blood pressure by up to 11 mm Hg.

Have a healthy diet

Reduced sodium intake can improve heart health and lower high blood pressure by 5-6 mm Hg, with ideal intake being 1,500 mg daily for most adults.

Reduce sodium in diet

Stopping smoking can lower blood pressure, reduce heart disease risk, and improve overall health, potentially leading to a longer life.

Quit smoking

Poor sleep quality, including sleep apnea, restless leg syndrome, and insomnia, can contribute to hypertension. Seek healthcare for treatment and follow simple tips for restful sleep.

Improve sleep quality

Chronic emotional stress may contribute to high blood pressure, requiring further research on stress reduction techniques' effects on blood pressure reduction.

Reduce stress

Home monitoring can monitor blood pressure, ensure medication and lifestyle changes are effective, and is available without a prescription. Consult a healthcare provider before starting.

Monitor your blood pressure

Disclaimer: This content including advice gives generic information only and is in no way a substitute for qualified medical opinion