Make these simple lifestyle changes and lower your blood pressure and reduce your risk of heart disease.

If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle has an important role to treat high blood pressure.If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

We are going to tell you some of lifestyle changes which can lower your blood pressure and keep it down.Luxury Yoga Retreats

Lose extra pounds and watch your waistline

Blood pressure often increases as weight increasesWeight loss is one of the most effective lifestyle changes for controlling blood pressure.Besides shedding pounds, you generally should also keep an eye on your waistline.

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

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Hit The GymExercise regularly

Walking, jogging, cycling, swimming or dancing are the best types of exercise for lowering blood pressure.

Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

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Healthy Diet Plan

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 14 mm Hg. This eating plan is also known as the Dietary Approaches to Stop Hypertension (DASH) diet.

Keep a food diary: Monitor what you eat, how much, when and why.Consider boosting potassium: The best source of potassium is food, such as fruits and vegetables, rather than supplements.Be a smart shopper.: Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

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Reduce sodium in your dietEven a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.Anyone diagnosed with high blood pressure, diabetes or chronic kidney diseaseTo decrease sodium in your diet, consider these tips:

Read food labels: If possible, choose low-sodium alternatives of the foods.Eat fewer processed foods: Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.

Don't add salt: Just 1 level teaspoon of salt has 2,300 mg of sodium. Ease into it:If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually.

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Limit the amount of alcohol you drink

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.But that protective effect is lost if you drink too much alcohol.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.

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