WHAT PEO­PLE WITH HIGH BLOOD PRES­SURE NEED TO KNOW...

Things you can do to lower it with­out tak­ing any med­i­ca­tion

Daily Mirror (Northern Ireland) - - LIFE -

LOSE WEIGHT AND WATCH YOUR WAIST­LINE Weight loss is one of the most ef­fec­tive life­style changes for con­trol­ling blood pres­sure. Los­ing just 10lb (4.5kg) can help re­duce your blood pres­sure.

EAT A HEALTHY DIET Eat­ing a diet that is rich in whole­grains, fruits, veg­eta­bles and low-fat dairy prod­ucts can lower your blood pres­sure.

This eat­ing plan is known as the Di­etary Ap­proaches to Stop Hy­per­ten­sion (DASH) diet.

EX­ER­CISE REG­U­LARLY Thirty min­utes most days of the week can lower your blood pres­sure but be con­sis­tent be­cause if you stop, your blood pres­sure can rise again. LOWER YOUR STRESS LEV­ELS Chronic stress is an im­por­tant con­trib­u­tor to high blood pres­sure. Think about what causes you to feel stressed then

con­sider how you can elim­i­nate or re­duce your stress lev­els.

RE­DUCE SODIUM IN YOUR DIET Even a small re­duc­tion in sodium can re­duce blood pres­sure so choose low-sodium al­ter­na­tives.

QUIT SMOK­ING Each cig­a­rette you smoke in­creases your blood pres­sure. Quit­ting smok­ing helps your blood pres­sure re­turn to nor­mal.

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