Articles
10 ways to manage high blood pressure without medicine
1. Lose extra pounds and watch your waistline
4. Reduce sodium in your diet
5. Limit the amount of alcohol you drink
7. Cut back on caffeine
8. Reduce your stress
9. Monitor your blood pressure at home and see your doctor regularly
10. Get support
1. Lose extra weight and watch your waistline
2. Exercise regularly
3. Eat a healthy diet
4. Reduce salt and sodium in your diet
6. Quit smoking
10. Control your cholesterol and blood sugar
Content
1. Lose extra weight and pay attention to your waist size
2. Eat healthy foods
3. Exercise regularly and stay active
4. Lower sodium in your diet
5. Limit alcohol
6. Don't smoke or vape
7. Get a good night's sleep
8. Ease stress
9. Track your blood pressure at home and get regular checkups
10. Manage your cholesterol and blood sugar
4. Reduce sodium in your diet
5. Limit the amount of alcohol you drink
7. Cut back on caffeine
8. Reduce your stress
9. Monitor your blood pressure at home and see your doctor regularly
10. Get support
1. Lose extra weight and watch your waistline
2. Exercise regularly
3. Eat a healthy diet
4. Reduce salt and sodium in your diet
6. Quit smoking
10. Control your cholesterol and blood sugar
Content
1. Lose extra weight and pay attention to your waist size
2. Eat healthy foods
3. Exercise regularly and stay active
4. Lower sodium in your diet
5. Limit alcohol
6. Don't smoke or vape
7. Get a good night's sleep
8. Ease stress
9. Track your blood pressure at home and get regular checkups
10. Manage your cholesterol and blood sugar
4. Lower sodium in your diet
Less sodium in the diet can improve heart health and blood pressure in most people. Sodium's effect on blood pressure varies among groups of people. Limit sodium to 2,300 milligrams (mg) a day or less. But for most adults, limiting sodium to 1,500 mg a day or less is better. Doing that may lower high blood pressure by about 5 to 6 mm Hg.
To lower sodium in the diet:
- Read food labels. Look for low-sodium or no-sodium foods and drinks.
- Eat fewer processed foods. Only a small amount of sodium is natural in foods. Most sodium is added during processing.
- Don't add table salt. Use herbs or spices to add flavor to food.
- Cook your own food. Cooking your food lets you manage how much sodium you put in it.
- Use a potassium-based salt substitute. This not only helps lower sodium but adds potassium to your diet.
