Want to lower your blood pressure without medicine? The National Heart Centre Singapore (NHCS) shares five effective things you can do.
If you have high blood pressure, you will need to be assessed by a doctor at least once a year, though more frequent consultations may be recommended in some cases. For mildly-elevated blood pressure, it can be normalised through weight loss, regular exercise and healthy eating.
High blood pressure: 5 Ways to lower it without medicine
Here are five things you can do to reduce your blood pressure.
1. Stick to a healthy diet
- Avoid foods high in cholesterol and saturated fats such as:
Eggs (Health Promotion Board recommends consuming no more than 4 egg yolks per week)
Red meat (e.g. beef and lamb)
Low-fat dairy products
Increase your intake of fruits and vegetables
Cut back on salty foods
2. Exercise regularly
Exercise at least five times a week to lower your high blood pressure.
Brisk walking is one of the best and simplest forms of exercise.
3. Watch your weight
It has been proven that maintaining a healthy body weight reduces the risk of high blood pressure.
4. Quit smoking
If you smoke, quit! Not only can smoking raise your blood pressure, it’s also a risk factor for
coronary artery disease and
5. Take it easy
A healthy blood pressure can be achieved through
good stress management. To manage stress:
Adopt a balanced approach to work and family life
In addition, relax whenever possible to ease the tension, since stress may aggravate your blood pressure.
What if these tips don't lower your high blood pressure?
If these measures are not successful, your doctor may put you on drug treatment, which has to be complemented by a healthy lifestyle. Treatment of hypertension for most people is lifelong.
See previous page for the
causes, dangers, and risk factors of high blood pressure (hypertension).