Has the doctor told you that you have high blood pressure? Maybe, you have only been diagnosed with pre-hypertension. Either way, you need tips to help you reduce your blood pressure. If you have high blood pressure, you are at risk of developing heart disease or having a heart attack or stroke. However, you might be concerned with taking on or depending on a prescription medication to control your high blood pressure. With those concerns, what can you do to help reduce your blood pressure?

Tips to Reduce Your Blood Pressure

There are several lifestyle steps you can do to help reduce your blood pressure. From shedding a few pounds to watching your salt intake you can see numbers dropping in your blood pressure reading. By following these lifestyle steps, you may even be able to avoid taking those dreaded pills every day.

Lose Weight

Probably the most important of the tips to reduce your blood pressure is to lose weight. If you are overweight, it is leading to your increased blood pressure. By even dropping a few pounds, you can see a dip in your blood pressure. In addition, if you have a large amount of fat at your waistline, this is placing you at greater risk for high blood pressure and heart disease. You should try to drop 5 to 10 pounds to see a reduction in blood pressure.


If you want to lower your blood pressure, you also need to get some additional exercise. By exercising, you will see a decrease in your blood pressure. However, as soon as you quit your consistent exercise routine, your blood pressure numbers will begin to creep back up. What types of exercise are good for lowering blood pressure? Just about any. However, walking, cycling, running, and any other aerobic exercise is good for lowing blood pressure.

Eat a Balanced Diet

The next tip to reduce your blood pressure is to eat a balanced diet. Your diet should be high in whole grains, fruits, vegetables, and low in saturated fats and sugars. This is called the DASH diet. The Dietary Approaches to Stop Hypertension.

Reduce Sodium in the Diet

This is the last of the tips to reduce your blood pressure and it is one of the hardest ones to do. You might think exercising or trying to lose weight is hard. However, trying to reduce your sodium intake is a beast of its own. When purchasing food, start to read the labels. There is hidden sodium in just about everything that is not fresh. Not only is it hidden, there is a lot of it. Try to aim for 2,300 mg of sodium per day. However, if you are sensitive to sodium, you will need to reduce your intake to 1,500 mg per day.

In Conclusion

If you are struggling with high blood pressure, check out these tips to reduce your blood pressure. By changing these lifestyle habits, you may be able to avoid those prescription medications.