![old-lady-is-being-checked-blood-pressure-using-blood-pressure-monitor-kid-set_1150-14595 Tips on reducing high blood pressure - High Blood Pressure machine reader | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/old-lady-is-being-checked-blood-pressure-using-blood-pressure-monitor-kid-set_1150-14595.jpg)
Did you just or have been diagnosed with high blood pressure? Please take note that there’s no need to panic to embark on a major life overhaul to make a difference in your blood pressure. Did you know that high blood pressure is treatable, most commonly by a combination of medicine and lifestyle changes, including:
![index-body-mass-bmi-medical-fitness-chart-vector-weight-indicator_53562-4978 (1) Tips to get rid of gout - maintain a healthy weight | BookDoc](https://www.bookdoc.com/wp-content/uploads/2020/12/index-body-mass-bmi-medical-fitness-chart-vector-weight-indicator_53562-4978-1-e1608858888749-626x292.jpg)
Maintain healthy body weight
Blood pressure often increases as weight increases, causing disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure
![salt Tips on reducing high blood pressure - Limit salt consumption | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/salt-626x292.jpg)
Limit salt consumption to 1 teaspoon (5g) a day
Small reduction in the salt (sodium) in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg
![stop alcohol Tips on reducing high blood pressure - Limit alcohol consumption | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/stop-alcohol-626x292.jpg)
Limit alcohol consumption to one drink a day
Drinking too much, too often, can increase your blood pressure, so practice moderation
![healthy diet Tips on reducing high blood pressure - Eat more heart-healthy diet includes potassium & fiber | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/healthy-diet-626x292.jpg)
Eat more heart-healthy diet includes potassium and fiber (fruits & vegetables)
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg
![stop smoking Tips on reducing high blood pressure - Stop smoking | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/stop-smoking-626x292.jpg)
Stop smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish
![exercise Tips on reducing high blood pressure - Exercise regularly | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/exercise-626x292.jpg)
Exercise regularly
Aim for a half-hour at least five days a week. Even everyday activities such as walking can help
![stress Tips on reducing high blood pressure - Avoid stress | BookDoc](https://www.bookdoc.com/wp-content/uploads/2021/01/stress-626x292.jpg)
Avoid stress
Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure
References:
- http://www.myhealth.gov.my/en/hypertension-2/
- https://www.health.harvard.edu/staying-healthy/6-simple-tips-to-reduce-your-blood-pressure
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
- https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast