Making some lifestyle modifications can go a long way in dealing with high blood pressure. You can control your blood pressure with the following lifestyle changes:

REDUCE YOUR WEIGHT

Controlling your weight is the most important rule in managing blood pressure levels. An increase in weight is often the primary cause of elevated blood pressure. Losing even 2 kg can lower your blood pressure. Along with reducing weight, keep a check on your waistline — excess weight around the waist directly affects your blood pressure.

EXERCISE

Your loved ones and physician may have repeatedly advised you to exercise, but getting started can be difficult. Regular physical activity helps maintain normal blood pressure. Exercising at least 30 minutes daily can lower your blood pressure levels. The best types of exercise include walking, jogging, dancing, swimming, and cycling.

DIETARY CHANGES

Eat a healthy diet. Stay away from junk food and include green leafy vegetables, grains, fruits, and low-fat dairy products. These foods can help you lower your blood pressure.

• Eat food rich in vitamins and minerals.
• Consume plenty of fruits.
• Drink lots of water.
• Maintain a food diary.
• If eating out, choose healthier options like salads.

ALCOHOL

Consuming more than a moderate amount of alcohol can increase blood pressure. It is best to avoid alcohol if you have high blood pressure. Alcohol can also reduce the effectiveness of blood pressure medications.

LIMIT THE SODIUM INTAKE

Reducing sodium intake, even slightly, can help lower blood pressure. In general, limit sodium to 2300 mg per day or less. Follow these tips to reduce sodium:

• Avoid adding extra salt — use herbs and spices instead.
• Reduce consumption of processed foods.
• Read food labels to check sodium content.