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 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 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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