Systolic blood pressure below 120 is considered as normal and mean a lower risk of heart disease and kidney problems, it’s worth treating patients in that pre-hypertension gray area of 120 to 140, in order to bring them down into the normal range. There are also a number of lifestyle interventions they may be able to tap into instead of taking a drug. Some of methods to keep Blood Pressure low are as follows:-
- Loose weight. Lower Blood Pressure is directly proportional to Weight Loss. Weight loss can lower blood pressure about as much as taking a single blood pressure medication. Loss of 5 Kg of weight can result in 5 point lower blood pressure, it may be because of the dietary changes that can accompany weight loss, such as eating less salt.
- Reduce Salt Intake. American Heart Association recommendation is 3 or 4 grams of salt in a day, however, most of us tend to eat more salt. Studies show that scaling back daily salt levels from 8 grams to 4 grams is associated with a drop of 6.7 points in systolic blood pressure.
- Exercise. Exercise makes arteries more flexible and better able to dilate, which directly reduces systolic blood pressure, exercise is probably the best way to lower blood pressure without the possible side effects of medication. One study found that 10 weeks of moderate exercise, such as walking and cycling, for an hour three times a week reduced systolic blood pressure in sedentary older adults by 5 points.
- Add Fruits and Vegetables in Your Diet. Diet high in fruits, vegetables and fiber, and low in sodium is recommended. It may further reduce systolic blood pressure by many points compared with a regular low-sodium diet. DASH, was developed by the National Institutes of Health and has been voted one of the best overall diets.
- Eat Dark Chocolate. People who ate more dark chocolate over a period of two to eight weeks had lower systolic blood pressure by about 2 points. Antioxidants in cocoa, called flavanols, may help dilate arteries.
- Limit Alcohol. Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
- Medication. ACE inhibitors, beta blockers, calcium channel blockers and diuretics are used to lower blood pressure. These can lead to side effects, such as dehydration, headache and weakness, most people can tolerate them and the problems are usually not severe.