Hypertension, often called the silent killer, affects 74.5 million Americans age 20 and older. according to The American Heart Association. Hypertension is a blood pressure reading higher than 140/90 mmHg. High blood pressure is often a precursor to further complications such as heart disease, stroke, kidney disease and even premature death. Practice a variety of nonpharmacological methods to relieve hypertension.
Be Physically Active
The Mayo Clinic suggests 30 minutes of physical activity often---seven days a week if possible. Physical activity not only reduces hypertension but also decreases enlargement of the heart, improves exercise capability and increases quality of life, according to the Journal of Human Hypertension's May 2005 editorial commentary. Include endurance activities such as walking, jogging and cycling in combination with resistance exercises. Even one session of physical activity immediately reduces high blood pressure; the lower blood pressure level is often sustained for the remainder of the day, says The American College of Sports Medicine.
Eat Healthy
The National Institutes of Health recommends the DASH diet. DASH is an acronym for "Dietary Approach to Stop Hypertension" based on a clinical study that measured the effects of nutrients on blood pressure. Eating a diet high in fresh fruit, vegetables and lowfat dairy products is recommended. Choose foods low in saturated fat, total fat and cholesterol. The Mayo Clinic suggests eating foods high in potassium, which may prevent and control high blood pressure. Choose whole-grain breads, pastas and cereals. Decreasing daily sodium intake to 1,500 mg will have a dramatic affect on blood pressure according to the Mayo Clinic. Avoid processed and canned foods which are often high in added sodium.
Eliminate Alcohol and Tobacco Use
Alcohol, if consumed in moderation, has been shown to lower blood pressure. However, excessive drinking raises blood pressure and also may reduce the effectiveness of some medications. People who suffer from hypertension should eliminate alcohol, or drink it only in moderation. The Mayo Clinic recommends men younger than 65 drink two alcoholic drinks or less. Men over the age of 65 and women of any age should drink a maximum of one alcoholic drink or less. Heavy drinkers should not suddenly stop drinking; instead, tapering off slowly is suggested by the Mayo Clinic. Smoking causes increased risk for secondary cardiovascular complications as well as increased blood pressure. Nicotine causes blood vessels to constrict causing blood pressure to rise. The University of Maryland Medical Center reports ex-smokers have a 65 percent decline in deaths from heart disease in comparison with smokers.
