Some daily lifestyle changes can help reduce your high blood pressure to within safe limits:
- Avoid smoking, or smoke less and try to quit.
- Get regular physical activity, walk for at least 30 minutes each day, take stairs instead of elevators, dance, garden, engage in a healthy hobby and spend less time sitting.
- Drink more water (at least 50% of your body weight in ounces).
- Take a walk after meals whenever possible.
- Try to get more natural Vitamin D from the sun.
- If you are overweight, try to lose some weight.
- Eat a healthier diet naturally rich in antioxidants, magnesium, potassium, calcium, vitamins C and D:
- Eat more fresh fruits, vegetables, low- or non-fat dairy products, plain unsalted nuts and seeds, lean sources of protein (beans, lentils, fish, lean meats)
- Eat less animal fat, saturated fat, cholesterol (butter, cakes, cheese, cookies, crackers, meats, cold cuts), sugar and salt.
- Avoid trans fats of any kind (partially hydrogenated oils, tropical oils)
- Avoid heavily salted food.
- Reduce your intake of cold cuts, processed, prepared and restaurant foods.
- Cook and eat foods with no or little salt added, by using natural herbs, spices, and citrus juice instead to enhance flavor.
- Reduce your intake of alcohol, caffeinated beverages, energy drinks, sodas, fruit punches.
- Avoid products containing the preservative sodium benzoate, an unhealthy source of sodium.
- Spend more time outdoors doing safe activities that you enjoy, hiking and appreciating nature, visiting family and friends, and less time indoors with your TV, computer, and other electronic or wireless devices.
- Try to get at least 8 hours of sleep each night.
- Practice meditation, tai chi, yoga and/or express gratitude for the good things in your life. Slow breathing and meditation decrease stress hormones which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release your tension.
- Take steps to reduce stress in your life.
- Seek support from your family and friends when you need help in accomplishing tasks or dealing with problems. Otherwise, try to join a support group to talk with people who can help you cope with your situation or give you physical, emotional or spiritual help.
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