High blood pressure (hypertension) that is not properly controlled or goes undetected can lead to heart attack, heart failure, stroke and early death, according to the University of Maryland Medical Center (UMMC). Many treatments are available to assist people with lowering their blood pressure, some being medical while others are simple lifestyle changes.
Stay at a Healthy Weight
Both the Mayo Clinic and the American Heart Association (AHA) recommend people watch their waistline when trying to lower their blood pressure. In many cases, as a person's weight increases, so too does their blood pressure. The Mayo Clinic states that losing a mere 10 pounds can reduce hypertension; however, the more weight a person loses, the more her blood pressure drops.
The scale isn't the only measurement people should use when determining risk factors. The larger the waistline, the greater the risk for high blood pressure. Men suffer a greater risk if their waist is 40 inches or more, while women face a greater risk if their waist is greater than 35 inches.
Eat Healthier Foods
The AHA recommends a diet full of fruits, vegetables and whole grains. Not only will these foods increase help those who need to shed excess weight, but the potassium found in them helps lessen the affects of sodium on the body.
The easiest way to make dietary changes is taking small steps. Begin by reading food labels and making the smartest choices. Foods lowest in saturated fats and cholesterol should go in the cart, along with foods low in sodium. Another helpful hint is to keep a food diary. This helps people realize what their true eating habits are, and then discover how often they are eating and why.
Reduce Sodium Intake
Most doctors instruct patients with high blood pressure to cut back on the sodium. As Dr. Elijah Saunders, head of the hypertension section of the University of Maryland School of Medicine's Division of Cardiology, explains, sodium plays a large role in regulating fluids in the body. While average Americans need only approximately 500mg per day, the average American consumes between 6,900 and 9,000mg per day. He adds that high sodium consumption is associated with high blood pressure and states that if people can taste the salt in their food, there is too much. Aside from reading food labels, Saunders suggests using salt substitutes with the doctor's approval.
Exercise Daily
Just as inactivity can cause high blood pressure, daily exercise can lower it. The National Heart Lung and Blood Institute (NHLBI) notes that exercise is one of the most important steps people can take in lowering their blood pressure. Thirty to 60 minutes most days of the week is sufficient; however, people who are just beginning need to speak with a doctor and devise a plan that is safe for them.
Take Medication
Lifestyle changes may work for some people, but for others a combination of lifestyle changes and medication is necessary. A variety of drugs exist for the treatment of high blood pressure, and the type given depends on the cause of the hypertension. The AHA notes that people need to take their medication as prescribed, as well as keep any and all doctor appointments.
