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How to Keep a Healthy Blood Pressure (Without Meds)

Find out how to live a heart-healthy life with these natural ways of maintaining a healthy blood pressure.

March 27, 2018 | HF Healthy Living Team

Keeping a healthy blood pressure can be easy! You can make lifestyle changes now to reduce your risk of a heart attack or stroke. This will help you maintain a healthy blood pressure range so you can live a longer and healthier life.

Did you know that one in three American adults has high blood pressure? More importantly, high blood pressure can go undetected, as there are no symptoms or warning signs. That’s why it’s important to stay on top of your health and have your blood pressure checked regularly.

Here are simple and natural ways you can maintain a healthy blood pressure-without taking medication.

Maintain a Healthy Weight

When your weight goes up, so does your blood pressure. Being overweight or obese increases your risk for high blood pressure, diabetes, and heart disease. Lower your risk of these medical problems by losing excess weight and watching your waistline. Take control of your health by learning how to maintain a healthy weight with these facts.

Eat Right

Fuel your body with heart-healthy foods and eat a balanced diet full of fruits, veggies, proteins, and grains. Doing so can boost your intake of potassium, magnesium, antioxidants, and more, which contributes to lowering your blood pressure and keeping it at a healthy level.

Need help eating smarter? Learn how to read the food label so you can lower your salt and sugar intake. This will help steer you away from fad diets and processed food and instead will help you get the right amount of healthy calories in your body. Get started with these five tips to improve your eating habits.

Exercise Regularly

It’s never too late to start exercising. Being active 30 minutes a day can help lower your blood pressure. Exercise strengthens your heart to pump blood easier, gives your arteries a break, and causes new blood vessels to grow.

Get your heart pumping and add physical activity to your routine with these beginner tips. From walking, swimming, and dancing, find the exercise that’s right for you; before long you’ll feel better and stronger. Here’s what happens to your body when you exercise.

Reduce Stress

Feeling stressed out? Don’t ignore it. Long-term stress can have a negative impact on your health, especially on your heart. Stress causes your heart rate and blood pressure to rise. If it continues, stress can lead to high blood pressure, which raises your chances of a heart attack and stroke. Try these relaxation exercises and restore your mental balance as you learn how to manage stress in a healthy and productive way.

Kick Bad Habits

Give your heart a break and kick any habits that are bad for your health. If you’re a smoker or binge drinker, you should quit and get help if you need it. Smoking is bad for your health all-around and only increases your heart rate and blood pressure. Here are tips to help you quit smoking now.

While some alcohol can be good for you, irresponsible or heavy drinking can lead to diseases. Learn how alcohol works in your body here. With caffeine, watch how much you’re drinking daily and how it makes you feel. You’ll notice you might not need as much as you think to keep you up.

Sleep Well

You should always get a good night’s sleep. Sleeping allows your body to repair itself and helps to promote your optimal health and well-being. Sleep deprivation puts you at risk for high blood pressure and other chronic conditions like obesity, diabetes, heart disease, and more. If you need help getting some shuteye, try these tips to help you get the sleep you need.

In some cases blood pressure medication may be necessary. If your doctor recommends you take medication, find out how it works here and take it exactly as prescribed to help you manage your blood pressure. Talk to your doctor and combine your medication with any of these lifestyle changes that can help you manage your condition as best you can.


© 2018 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

“High Blood Pressure Fact Sheet.” Centers for Disease Control and Prevention. Accessed February 13, 2018.

“Your Guide to Lowering Blood Pressure.” National Heart, Lung, and Blood Institute. Accessed February 14, 2018.

“Exercise: A drug-free approach to lowering high blood pressure.” Mayo Clinic. Accessed February 14, 2018.

“1 in 3 adults don’t get enough sleep.” Centers for Disease Control and Prevention. Accessed February 15, 2018.

“10 Ways to Control High Blood Pressure Without Medication.” Mayo Clinic. Accessed February 13, 2018.

“17 Effective Ways to Lower Your Blood Pressure.” Healthline. Accessed February 13, 2018.


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