9 Drug Free Ways to Reduce Your Blood Pressure
BY READERS DIGEST
1st Jan 2015 Health Conditions
Ideal blood pressure is 120/80 or below—that’s a top, or systolic, reading of 120mmHg (millimetres of mercury) and a bottom, diastolic, figure of 80mmHg. Over 140/90 and it’s considered high. Registering in between? You could benefit from lowering your reading, too.
- Embrace a new eating regime. Eat a diet is rich in fruit, vegetables, nuts, beans, seeds and low-fat dairy products. Possible drop in blood pressure: 5.5mmHg systolic, 3mmHg diastolic.
- Get moving. Do some aerobic exercise—brisk walking, jogging, cycling or swimming—for 30 minutes most days. Possible drop: 4mmHg systolic, 3mmHg diastolic.
- Cut back the booze. Have no more than one tipple a day if you’re a woman, two for a man. Possible drop: 2–4mmHg systolic.
- Try to lose weight. If you were to lose 20 pounds it would make a big difference to your blood-pressure reading. Possible drop: 5–20mmHg systolic.
- Cut back on pain-killers. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or aspirin raise blood pressure. Possible drop: 3.54mmHg systolic, 1.16 diastolic.
- Shake the salt habit. Check food labels carefully for salt content, eat fewer processed foods like chips, ready meals, bacon and ham, and don’t add salt to food. Possible drop: 2–8mmHg systolic.
- Chomp more dark chocolate. Flavonols found in dark chocolate have been shown to lower blood pressure in people with hypertension. Possible drop: 5mmHg systolic.
- Invest in a home blood-pressure monitor. Research found that people had lower readings when they took their own blood pressure at home. Possible drop: 4.2mmHg systolic, 2.4mmHg diastolic.
- Chill. Sit quietly for five minutes with your feet on the floor before having your blood pressure taken at the doctor’s. Possible drop: 14mmHg systolic.
