![]() ![]() wrapping the cuff around the same arm each time.keeping the circumstances consistent - for example, not skipping a meal before a reading one day and then eating a large meal right before the reading the next day.taking the blood pressure reading at the same time each day.sitting in a chair with back support and keeping the back straight.They can do this at home using a blood pressure monitor.īefore taking a reading, the person should ensure that they have emptied the bladder, adopted a comfortable position, and rested for 3–5 minutes after moving around. Eating a balanced diet: A balanced diet is one that includes a wide variety of whole grains, vegetables, nuts, seeds, and low fat proteins, such as grilled chicken or tofu.Īccording to the CDC, a person should monitor their blood pressure regularly. ![]() Avoiding red meat: A person should avoid or reduce their consumption of red meats, such as pork, beef, and lamb.Avoiding condiments: A person can consider using herbs and spices instead of condiments, as many condiments are high in sodium.They may also contain high levels of sodium. Eating less sugar: High sugar foods may elevate blood pressure and cause unwanted weight gain.Eating less fat: Those looking to reduce their intake of fat should focus on limiting or avoiding trans and saturated fats.The American Heart Association (AHA) recommends aiming for 2,300 milligrams or less of sodium per day. As not all high sodium foods taste salty, a person will need to check the labels on food items. Reducing sodium intake: Sodium is a major culprit in high blood pressure.Learn more about how to take blood pressure readings at home.Ī nutritious, balanced diet can help a person lower their blood pressure significantly, often without the need for medication. Abstaining on the day of the reading will lead to a more accurate result. Avoiding caffeine and alcohol: Both caffeine and alcohol may elevate blood pressure, especially when a person drinks to excess.Remaining quiet: Talking during the reading may cause it to go up.Emptying the bladder: A full bladder may slightly elevate blood pressure.Refraining from smoking: The nicotine in cigarettes can elevate blood pressure for about 30 minutes, so it is best to avoid smoking shortly before a blood pressure test.A person can also try taking a reading after meditating or deep breathing. Therefore, it is best to try taking blood pressure after getting medical test results, not before. Managing stress or anxiety: High stress can elevate blood pressure.Resting before taking blood pressure: Getting up and walking around immediately before sitting down to take blood pressure can artificially inflate it.A person should not cross the legs or tense the body during the reading. Taking blood pressure correctly: A cuff that is too small or that a person puts over clothing may elevate the reading.However, certain behaviors right before a blood pressure reading may affect the reading, causing it to be higher than it would be otherwise.Ī person may be able to obtain an accurate, and possibly lower, blood pressure reading by taking these steps: High blood pressure is a chronic, ongoing problem for which there is no immediate fix. Share on Pinterest Maki Nakamura/Getty Images ![]()
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