7 Ways to Reduce your Blood Pressure

Blood pressure is referred to as a silent killer. Having high blood pressure is indeed a red flag as it can lead to several problems including heart attack and stroke. If you happen to go to the doctor and find out that your blood pressure is high, you need to think about lifestyle changes to get back on track. In this article, we will discuss some lifestyle habits that you would need to adopt should you have higher than normal blood pressure.

Lose weight

Weight and blood pressure are normally correlated. Blood pressure would usually increase as one gains extra pounds. In this regard, losing weight is one of the most effective lifestyle changes you can undertake to reduce blood pressure. Even a small amount of weight loss could improve your blood pressure. Apart from losing weight, you should also keep an eye on your waistline, as this is a good place to check if you are really losing weight.


Maintaining regular exercise is also key to manage your blood pressure. Consistency is key as once you cease your exercise, the blood pressure will rise again. Exercise will help you to avoid hypertension. When we say exercise, you do not need to think about strenuous activities. Examples of exercises to reduce blood pressure include walking, jogging, cycling, swimming and dancing. 

Healthy food

One way to combat blood pressure is to ensure a healthy, balanced and nutritious diet. Certain foods which are ideal to reduce blood pressure include fruits, vegetables and other items which are low in saturated fats. A good idea would be to keep a food diary, so you can remember what you ate and when.

Limit alcohol

Alcohol is a bit of a grey area. It can be both beneficial and detrimental for your health. If you drink in moderation, one glass a day for women and two for men, you may reduce your blood pressure. If more is consumed, blood pressure can increase.

Stop smoking

Smoking increases your blood pressure for several minutes after you finish. Stop smoking completely and it will help to avoid increased blood pressure and reduce your chances of heart disease.

Cut back on caffeine

There is some research which indicates that caffeine can increase blood pressure. Avoid the excessive cups of coffee and limit these to a set amount per day.

Reduce stress

Stress is one of the main contributors to blood pressure. Take some time on your own to better understand what is causing you stress and eliminate, or at least avoid the triggers.

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