By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

1. Lose extra pounds and watch your waistline:-

            1.1- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

            1.2- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

2. Exercise regularly:-

Regular physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

3. Eat a healthy diet:-

            3.1- Keep a food diary

            3.2- Consider boosting potassium

            3.3- Be a smart shopper

4. Reduce sodium in your diet:-

            4.1- Don’t add salt

            4.2- Read food labels

            4.3- Eat fewer processed foods

            4.4- Ease into it

5. Limit the amount of alcohol you drink:-

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation generally one drink a day for women, or two a day for men you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

6. Quit smoking:-

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.

7. Cut back on caffeine:-

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.

8. Reduce your stress:-

            Change your expectations

            8.1- Focus on issues you can control and make plans to solve them

            8.2- Avoid stress triggers

            8.3- Make time to relax and to do activities you enjoy

            8.4- Ractice gratitude

9. Monitor your blood pressure at home and see your doctor regularly: –

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.

10. Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.