Sunday, July 11, 2021

High blood pressure: 5 Ways to lower it without medicine

 https://www.healthxchange.sg/high-blood-pressure/prevention/high-blood-pressure-lower-without-medicine

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:
    • Animal fats
    • Eggs (Health Promotion Board recommends consuming no more than 4 egg yolks per week)
    • Red meat (e.g. beef and lamb)
    • Coconut milk
    • Palm oil
  • Instead, choose:
    • Lean meats
    • Fish
    • 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 ma​intaining 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 stroke.​​

5. Take it easy

A healthy blood pressure can be achieved through good stress management. To manage stress:

  • Exercise regularly
  • 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.


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