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10 Ways To Control High Blood Pressure Without Medication - Mayo Clinic
10 Ways To Control High Blood Pressure Without Medication - Mayo Clinic
10 Ways To Control High Blood Pressure Without Medication - Mayo Clinic
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Causes (2)
Membranous nephropathy Stress and high blood pressure: What's the connection?
Complications (6)
Thoracic aortic aneurysm Brain aneurysm Enlarged heart see all in Complications
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Symptoms (1)
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2. Exercise regularly
Treatments and drugs (9) Regular physical activity at least 30 to 60 minutes most days of the week
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Sodium Deoxycholate
Angiotensin II receptor blockers Beta blockers Choosing blood pressure medications see all in Treatments and drugs
can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks. If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help. But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.
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Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too. Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.
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Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods. Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
See Also
Free blood pressure machines: Are they accurate? Wrist blood pressure monitors: Are they accurate? Stress and high blood pressure: What's the connection? Can whole-grain foods lower blood pressure? Blood pressure medication: Still necessary if I lose weight? Blood pressure cuff: Does size matter? Exercise: A drug-free approach to lowering high blood pressure High blood pressure and cold remedies: Which are safe? Weightlifting: Bad for your blood pressure? Blood pressure: Can it be higher in one arm? Resperate: Can it help reduce blood pressure? Get the most out of home blood pressure monitoring Low-sodium recipes Video: What is blood pressure? Video: How to measure blood pressure using a manual monitor Video: How to measure blood pressure using an automatic monitor DASH diet: Top 5 tips for dining out Shaking the salt habit Water softeners: How much sodium do they add? DASH diet: Top 5 tips for shopping and cooking Slide show: 5 main dish vegetable recipes Healthy chocolate Dream or reality? Sample menus for the DASH eating plan
DASH diet: Guide to recommended servings DASH diet recipes Sleep tips: 7 steps to better sleep DASH diet: Healthy eating to lower your blood pressure Diuretics and gout: What's the connection? Secondary hypertension Prehypertension High blood pressure in children
References
HI00027
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