Articles
10 ways to control high blood pressure without medication
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
Content
1. Lose extra weight and watch your waistline
2. Exercise regularly
3. Eat a healthy diet
4. Reduce salt and sodium in your diet
5. Limit alcohol
6. Quit smoking
7. Get a good night's sleep
8. Ease stress
9. Track your blood pressure at home and get regular checkups
10. Control 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
Content
1. Lose extra weight and watch your waistline
2. Exercise regularly
3. Eat a healthy diet
4. Reduce salt and sodium in your diet
5. Limit alcohol
6. Quit smoking
7. Get a good night's sleep
8. Ease stress
9. Track your blood pressure at home and get regular checkups
10. Control your cholesterol and blood sugar
4. Reduce salt and sodium in your diet
Even a little less sodium in the diet can improve heart health and blood pressure. Sodium's effect on blood pressure varies among groups of people. In general, limit sodium to 2,300 mg a day or less. But for most adults, it's ideal to limit sodium to 1,500 mg a day or less. 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 versions of foods and drinks.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don't add table salt. Use herbs or spices to add flavor to food.
- Cook. Cooking lets you control the amount of sodium in the food.
