by Min Chin
September 16, 2017 at 2:32 PM
If you suffer from high blood pressure and you don’t want to take medication to lower your blood pressure, here are the steps you can take to lower your high blood pressure.
The DASH diet is a lifelong change to healthy that can lower systolic blood pressure by 8 -14 points in just 2 weeks. The DASH diet encourages to reduce sodium in your diet and to eat a variety of foods that are rich in nutrients, such as potassium, calcium and magnesium. Eat a diet high in vegetables, fruits, and whole grains. Reduce salt intake and consume no more than 2,400 mg of sodium per day.
Engage in moderate to vigorous aerobic exercise three or four times per week for an average of 40 minutes per session.
Talk to your doctor about resources for weight loss information.
Limit your alcohol intake. Men should have no more than two drinks per day. Women should have no more than one drink per day.