10 ways to control high blood pressure without medication

Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep,which raises your blood pressure.

Exercise regularly

Regular physical activity —such as 150 minutes a week, or about 30 minutes most days of the week —can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.

Eat a healthy diet

Whole grains, fruits,vegetables and low-fat dairy products and skimps on saturated fat & cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

Limit the amount of alcohol you drink

Alcohol can be both good & bad for your health.By drinking alcohol only in moderation—generally one drink a day for women,or two a day for men you can potentially

Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.

Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it.

Reduce your stress

Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure.

Monitor your blood pressure at home and see your doctor regularly

Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working,

Get support

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program

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