![]() The AHA recommend that females drink no more than one alcoholic drink per day and that males drink no more than two alcoholic drinks per day. Limit alcohol consumptionĭrinking too much alcohol can raise blood pressure to an unhealthy level. The authors proposed that acupuncture could be a beneficial add-on treatment for people looking to regulate their blood pressure.īelow are some dietary changes that could help people to manage their blood pressure. Try acupunctureĪ 2013 study found that acupuncture helped lower blood pressure readings in people who were already taking medications to lower their blood pressure. If someone has an elevated systolic or diastolic pressure reading, they should contact their doctor. Monitor blood pressure at homeĪ person can use a blood pressure monitor to regularly check their blood pressure at home.Īccording to the AHA, people who have a diagnosis of high blood pressure should check that their blood pressure stays below 130/80 millimeters of mercury (mm Hg). Learn some tips for improving sleep quality here. However, adults should be aiming to get between 7–9 hours of good quality sleep each night. The exact amount of sleep a person needs will vary from person to person. ![]() A lack of good quality sleep can increase the risk of chronic health conditions, some of which may increase a person’s blood pressure. Get enough sleep each nightĪlthough sleep may not directly lower a person’s blood pressure, it is vital for physical health and mental wellbeing. Learn about natural ways to reduce stress here. As such, people who have high blood pressure should take steps to manage their stress levels. Stress hormones can constrict the blood vessels, causing temporary increases in blood pressure. People who smoke should quit smoking, and all people should avoid exposure to secondhand smoke. The accumulation of fat constricts blood flow through the arteries, thereby increasing blood pressure. Quit smokingĪccording to the AHA, smoking can cause a buildup of fatty deposits inside the arteries. This should include a combination of cardiovascular exercises and resistance training.Ī person should talk to their doctor before starting any new exercise program to ensure that they undertake a safe level of physical activity. The AHA recommend that people perform between 90 and 150 minutes of physical activity each week. Department of Health and Human Services state that regular physical activity is important for managing blood pressure. The AHA, the Centers for Disease Control and Prevention (CDC) and the U.S. According to the National Heart, Lung, and Blood Institute (NHLBI), a person who has excess body fat around the waistline is at increased risk of developing heart disease compared to someone who has excess body fat on or below the hips.Ĭardiovascular exercises and high intensity interval training (HIIT) are good options for helping to trim the waistline and other areas. The placement of body fat plays an important role in heart disease. If a person’s BMI is too high, they should take steps to reduce their weight.Īccording to the AHA, a loss of just 10 pounds (lb) in weight is enough to reduce blood pressure readings in people who have overweight. The AHA recommend that people keep their body mass index (BMI) between 18.5 and 24.9. Having overweight or obesity increases strain on the heart muscle and can lead to a rise in blood pressure. If a person has trouble remembering to take their blood pressure medications, they should set up daily reminders on their phone or other devices. People should never quit or cut back on their medications unless their doctor has advised them to do so. ![]() The American Heart Association (AHA) state that people should take their blood pressure medications according to their doctor’s exact instructions. Take blood pressure medications as prescribed Below are some lifestyle changes that could help a person to manage or reduce their blood pressure.
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