1. Maintain a Healthy Weight
High blood pressure, or hypertension, can lead to heart attack, kidney disease and stroke, among other things. In 2007, Roberto Fogari, an Italian professor of medicine at the University of Pavia, released the results of his study that showed a direct link between high blood pressure and being overweight. After asking 200 overweight people with hypertension to lower their body weight by 5 percent in 6 months, he found that more than half of those who met the goal saw their blood pressure drop back into normal ranges. Weight may not be the only factor in managing blood pressure, but if you are overweight, losing just a small percentage of your body mass can dramatically improve your blood pressure and even avoid the need for hypertension drugs. Try getting your body mass index down to 24 or lower.
2. Eat a Healthy, Low-Sodium Diet
Certain foods can affect blood pressure more than others. Eating an excess of salt, for example, can significantly raise your blood pressure. You only need between 1,500 and 2,400 mg of sodium each day, and you can easily get that amount in your normal foods without adding extra salt as flavoring. To control your blood pressure effectively, you should maintain a healthier diet overall. A study called Dietary Approaches to Stop Hypertension (DASH) found that eating meals full of grains, vegetables, fruits and low-fat dairy products could reduce blood pressure, especially when you cut back on fats and cholesterol.
3. Exercise Regularly
Another aspect of managing your blood pressure is getting enough exercise. For most people this means exercising three to five times a week for at least 30 minutes a day. Exercise can help you in your weight loss pursuit, but just being active can help bring your blood pressure down to normal levels.
4. Limit Your Stress
Too much stress or not effectively dealing with stress can increase your blood pressure. In a 2003 study, researchers discovered that the use of stress-reducing techniques had a real impact on lowering blood pressure. They found that people could decrease their blood pressure by several points over a matter of 3 months just by practicing better stress management. You can try eliminating unnecessary causes of stress, reducing your number of stressful commitments, and relaxing with yoga, meditation, prayer or deep breathing.
5. Quit Smoking Now
Nicotine in cigarettes and other tobacco products can temporarily increase your blood pressure by up to 10 mm HG. If you are a regular tobacco user, your blood pressure could be elevated for most of the day. If you already have high blood pressure, quitting smoking and the use of other tobacco products is one of the smartest moves you can make. Avoiding secondhand smoke is another way to keep your blood pressure down.
