High blood pressure, also known as hypertension, usually has no apparent signs or symptoms but can be the primary cause of stroke and heart disease. The CDC suggests that about half the adults in the country are affected by high blood pressure. Nevertheless, blood pressure issues can be managed, and the levels can be stabilized by making certain lifestyle changes. So here are some tips for managing blood pressure:

Exercise regularly
Resistance exercises and aerobics can help stabilize, reduce, and even prevent high blood pressure, as one of the causes of hypertension could be unhealthy lifestyle choices. One should opt for moderate physical activity for half an hour every day. One can increase the level of physical activity by using the stairs, gardening, playing a sport, going for a bike ride, swimming, walking, cycling, and doing household chores. It is important to keep exercising regularly to prevent extreme fluctuations in one’s blood pressure. One can consult an expert or a licensed trainer before incorporating exercises into their daily routine.

Choose balanced meals
Meals containing adequate amounts of fruits, vegetables, whole grains, low-fat dairy products, and foods low in cholesterol and saturated fats can help stabilize blood pressure. To manage high blood pressure, one should cut down on processed foods and high-sodium foods such as pizza, canned soups, chips, processed snacks, and deli meats. It is also necessary to eat less sugar. Avoiding excessive sugar is also recommended.

Increase potassium intake
High blood pressure can be lowered by boosting potassium intake and reducing sodium intake. One can add natural sources of potassium, including fruits such as bananas, avocados, and oranges; vegetables like potato, sweet potato, tomato, and spinach; low-fat dairy items such as yogurt and milk. Potassium reduces the effect of salt on the system and eases the tension in the blood vessels. However, it has been found that meals rich in potassium are not suitable for people with kidney disease, so one should consult a healthcare provider before opting for a high-potassium meal plan.

Reduce sodium intake
Sodium can play a significant role in increasing blood pressure. There are many ways to reduce one’s sodium intake while ensuring flavor in one’s meals. One should check the labels of food items for salt content and look for “low sodium” on the food labels. Additionally, consider rinsing canned salty food before using it and replacing salt with spices and herbs for seasoning the meal. Further, cooking foods for an adequate amount of time can help control the sodium amount in the food.

Manage stress and anxiety
One should find ways to lower stress and anxiety, which could be a result of workplace demands or other internal and external factors. Among the numerous ways to manage stress, some simple techniques include deep breathing exercises, reading, walking, or watching a comedy. Avoiding stress triggers and practicing relaxation techniques are some other simple ways to reduce stress. Alternatively, acupuncture can also help stabilize blood pressure.

Try meditation and yoga
Relaxation techniques like meditation or yoga can reduce stress and, in turn, help stabilize blood pressure. Yoga consists of breathing control techniques and, along with meditation, it can help one deal with stress and anxiety.

Get adequate sleep
Poor sleep quality may contribute to and worsen high blood pressure or hypertension. So, it is necessary to maintain good sleep habits and get enough sleep. If one often experiences trouble sleeping, they should consult a healthcare provider for a solution. One should also opt for a strict sleep schedule and stick to it. Creating a quiet and interruption-free sleeping environment can also help one sleep well. One should limit daytime naps and avoid foods or beverages that disrupt sleep. Further, one should avoid going to bed hungry or on a full stomach.

Try herbs
Certain herbs and plants are also helpful in stabilizing and lowering high blood pressure. One can opt for ginger root, sesame oil, river lily, and tomato extract, among other options, to manage blood pressure levels. However, one should consult a healthcare provider before introducing any herbs or plants to the meals.

Get regular checkups
One should get examined by a healthcare professional regularly to watch out for risks and health issues. For those with hypertension, getting regular checkups can help one learn if the treatments and lifestyle changes are working.

Get support
Maintaining one’s health requires the support of family and friends. They can encourage one to stick with treatments and motivate one to keep up with lifestyle changes. One can also consider joining a support group to find other people with similar health concerns.

While following these tips can help one manage blood pressure levels, these cannot substitute treatment. So, one should follow a doctor’s recommendations to keep blood pressure in check and check with experts before introducing drastic changes in one’s daily routine.