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.