High blood pressure has no cure, but the condition is manageable by implementing a variety of lifestyle and heart healthy tips. High blood pressure, or hypertension, is the chronic elevation of blood pressure against the arterial walls. The condition causes the heart to work harder which may lead to serious complications, such as heart attack, stroke, congestive heart failure or kidney disease. A blood pressure reading of 140/90 mmHg or higher is medically defined as hypertension. According to the National Institutes of Health (NIH), high blood pressure is a condition most people will suffer from some time in their life.
Lower Sodium Intake
According to the American Heart Association (AHA), most American's sodium intake comes from prepackaged and processed food. Consumers should read food labels to identify sodium amounts---identifying key words, such as "sodium," "soda" or the symbol "Na" to indicate how much sodium is present. Consuming fresh fruits and vegetables is one way to decrease daily sodium intake. The AHA recommends a daily sodium intake of 1,500 mg. or less per day. Flavor foods with salt alternatives, such as herbs, spices or lemon zest suggests Eatingwell.com. Always taste food before adding salt. If salt is needed, a small amount should be added to a person's hand and then sprinkled over food instead of directly adding directly from the salt shaker to the food.
Lose Weight
Being obese or overweight increases the risk of a person developing hypertension. Losing weight, as little as 10 lbs., can decrease a person's blood pressure according to the NIH. It is important to lose weight slowly; lose no more than 1/2 to 2 lbs. a week. An initial goal of losing 10 percent of a person's current weight is suggested by experts at the NIH. Decreasing caloric intake as well as increasing physical activity is recommended. Moderate physical activity seven days a week for 30 minutes is recommended. Activities, such as washing the car, cleaning windows, gardening or raking leaves allow a moderate amount of physical activity to be combined into daily chores. Physical sports activities include walking two miles, playing volleyball, water aerobics or even dancing are ways to incorporate exercise into one's day-to-day activities.
Manage Stress
Increased stress can increase blood pressure for some Americans states the NIH; exercise and a good night's sleep is recommended. Participate in stress-relieving activities, such as yoga, tai chi or meditation. Simplify a daily schedule and eliminating activities which add pressure and anxiety suggests The Mayo Clinic. Practicing deep breathing exercises may help a person relax and reduce blood pressure.
