14. Limit Alcohol Consumption
Drinking alcohol can increase your blood pressure and repeated alcohol consumption can cause your blood pressure to rise and stay elevated for a long time. The heart has to work harder to pump blood when it is under pressure, which puts a strain on the arteries. This increases your risk of heart attacks and strokes.
Excessive alcohol consumption should be avoided altogether, especially if you have high blood pressure.
13. Quit Smoking
There are many factors that contribute to high blood pressure, and smoking can be among them. While smoking can raise blood pressure temporarily, it is also responsible for causing a gradual buildup of plaque in arteries.
It makes blood clot more easily and forces the heart to work harder than it should. Furthermore, it also contributes to the narrowing of arteries, which increases the risk of heart attacks and strokes. It’s best to quit smoking to lower high blood pressure.
12. Manage Stress
Excessive stress makes blood vessels narrow, which makes blood pressure rise. It also activates the sympathetic nervous system, which is responsible for controlling the cardiovascular system.
Chronic stress flips this switch and increases the risk of cardiovascular diseases such as heart attack and stroke. Blood pressure may rise more easily and may take longer to come down. Managing stress can help regulate blood pressure.
11. Eat Less Salt
Salt increases blood pressure because it makes the body hold onto water. The extra water in the blood causes pressure on the blood vessel walls, which raises blood pressure.
Eating fewer processed foods is an easy way to reduce sodium intake and avoid high blood pressure. It is important to read food labels carefully to avoid excessive sodium intake.
10. Limit Caffeine
Caffeine may increase blood pressure because it inhibits the production of the hormone that keeps arteries open.
Limiting caffeine intake may not only help manage your high blood pressure, but it may also improve overall health. Studies have found that people who regularly consume caffeinated drinks have higher blood pressure than those who don’t.
9. Diuretics
Diuretics work by relaxing blood vessel walls, thereby lowering blood pressure. They are typically used in conjunction with other prescription medicines. Some diuretics work by increasing urine production, while others work by reducing blood volume through a combination of different techniques.
There is no single medication that is the best choice for treating high blood pressure, and finding the right one can often involve trial and error. Diuretics are often the first medicines a healthcare provider tries.
8. Beta-Blockers
Beta-blockers work by blocking the action of a hormone called adrenaline, which causes the body’s “fight-or-flight” response. They also slow down the heart’s rate, which makes it pump blood more slowly and more efficiently. In addition, they relax the blood vessels and improve blood flow.
Beta-blockers are one of the most popular drugs prescribed by cardiologists. However, they are not recommended as a first-line treatment for high blood pressure.
(continued next page)