Blood pressure is fairly simple to understand; what it all comes down to are your arteries. It is their responsibility to carry the blood your heart pumps to the rest of your body. In this respect, you can think of them as hoses. And just like any hose, once it crimps, pressure builds. This is how high blood pressure occurs; when your arteries narrow due to aging or lifestyle choices, such as smoking, your blood pushes through at a higher pressure than normal, just like water in a crimped hose.
Medication
A variety of medications, known as antihypertensives, are available to help lower your blood pressure. According to FamilyDoctor.org, the goal of this type of treatment is to reduce your blood pressure to normal limits with as few side effects as possible. Some of these medications include diuretics, beta-blockers and calcium channel blockers. It is extremely important to take your medication as directed and not discontinue it without the consent of your doctor, as this can lead to stroke or heart attack, according to FamilyDoctor.org.
Shed Excess Weight
In most cases, blood pressure increases as your weight rises, explains the Mayo Clinic. While losing even 10 lbs. can make a significant difference, keep in mind that the more weight you lose, the lower your blood pressure will be. The American Heart Association (AHA) advises that you should aim to keep your weight at or below your healthy weight range.
Eat Healthy
The AHA recommends eating a diet full of fruits, vegetables and whole grains. At the same time, lower your consumption of saturated fat and cholesterol. To take the guess work out of it, follow the DASH (Dietary Approaches to Stop Hypertension) diet.
Excercise on a Regular Basis
Not only does regular exercise help you lose weight, it is an effective way to lower your blood pressure. The Mayo Clinic states that 30 to 60 minutes of exercise most days of the week can help make a difference. Those living a sedentary lifestyle may see results in a few weeks, however, the AHA recommends following your doctor's advice concerning physical activity prior to beginning an exercise routine.
Cut Back on Alcohol
Alcohol has its share of healthy effects on the heart; when consumed in small amounts, it can help prevent heart attacks and coronary artery disease. In moderate amounts, according to the Mayo Clinic, it can significantly raise your blood pressure and decrease the effectiveness of your antihypertensives. The Mayo Clinic adds that alcohol's healthy, protective effects are lost when women drink more than one alcoholic drink a day, and men drink more than two a day.
Decrease Sodium
Both the Mayo Clinic and AHA agree that too much sodium and salt in a diet is detrimental to heart health. The more you reduce your salt intake, the lower your blood pressure may be. According to the Mayo Clinic, people with high blood pressure should ingest less than 1,500 mg of sodium a day. To maintain this goal, read food labels, limit consumption of processed foods and substitute your salt shaker for sodium-free seasonings.
Quit Smoking
Every cigarette you smoke raises your blood pressure for at least an hour after you smoke it, according to the Mayo Clinic. The more cigarettes you smoke, the higher your blood pressure remains throughout the day.
Cope with Stress
Stress temporarily increases blood pressure, however, this is easily taken care of once the stressors are identified. From work to family life, identifying the cause of the stress allows you to find a way to cope with it, thus reducing your high blood pressure.
Reduce Caffeine
It is not known definitively how much caffeine affects blood pressure. The Mayo Clinic offers more than one scenario concerning this theory. First, caffeine can cause a temporary spike in blood pressure. Next, for those who drink caffeinated beverages all day, levels of blood pressure may remain high. Finally, it may be possible to develop a tolerance to caffeine, thus resulting in no affect at all. To test this theory on yourself, the Mayo Clinic recommends taking your own pressure 30 minutes after drinking a cup of coffee; if your pressure increases five to 10 points, caffeine reduction may be a good idea.
See Your Doctor
While monitoring your blood pressure at home can be effective, it is no replacement for your doctor. The AHA recommends keeping all appointments with your doctor--not only can he monitor your pressure accurately, but he can adjust any medication that may not be working effectively to manage your condition.
