How to control blood pressure

The blood pressure can be controlled and lowered naturally without necessarily taking medication. The lifestyle changes play a critical role in controlling blood pressure. By adapting a healthy lifestyle, you will be able to regulate your blood pressure and, therefore, reduce or avoid the likelihood of treatment.

Here are some of the lifestyle changes that you can adapt to control blood pressure;

Lifestyle changes

Losing weight

You need to lose weight if you are overweight or obese because blood pressure usually increases with an increase in weight. People who are obese suffer from a condition known as sleep apnea, which refers to the disruption of breathing when asleep due to breathing problems. This state usually leads to an increase in the blood pressure.


Losing about five kilograms will significantly reduce your blood pressure. Other than losing weight watching your waistline is critical in controlling your blood pressure. You will be at risk of having blood pressure if too much weight is carried around your waist.

Healthy diet

Eating a healthy diet will help you in controlling your blood pressure. You can reduce your blood pressure by consuming vegetables, dairy products with low fat, fruits, and whole grains. It is not easy to alter the eating habits, but the following tips can be adopted;

1. Have a food diary

Write down your food menu so that you will know your eating habits.

2. Boosting potassium

Eat food that is rich in potassium, like vegetables and fruits, because the counter the effect of sodium in the bloodstream.

3. Shop smart

When buying items from the grocery and supermarket, read the labels on the foods that you intend to purchase.

Sodium in your diet

Reducing sodium in your diet will help you to control your blood pressure. You will lower your blood pressure by two to eight mm Hg by decreasing the amount of sodium you intake on a daily basis. We consume sodium through the common salt whose scientific name is sodium chloride. Reducing the amount of salt that we consume every day will significantly lower our blood pressure. Secondly, we should never take raw salt; always ensure that salt is cooked in the food that we eat.

Alcohol intake

If you are an alcoholic, you have to limit the intake of alcohol if you want to bring your blood pressure down. Alcohol is a great option when it comes to the regulation of blood pressure. When taken in small bits, alcohol can reduce blood pressure by between two and four mm Hg. However, this protective effect of alcohol is lost when we consume too much alcohol. When you are on medication, the intake of alcohol is discouraged since it dilutes the effectiveness of some drug.



You will also be able to regulate your blood pressure by exercising regularly. Exercising should be regular and consistent because the moment you stop, the blood pressure is likely to rise again depending on other lifestyle choices that you make. Exercising will help prevent the slight blood pressure problem that you have from developing to full-blown high blood pressure. This means that if you have hypertension, you bring the blood pressure to healthier levels by exercising.