The heart pumps blood into the blood vessels which carry the blood throughout the body. Medline Plus defines blood pressure as a measurement of the force or pressure of blood pushing against blood vessel walls. An increase in blood pressure, often caused by several factors, occurs when the blood moves through the vessels at a higher pressure than normal.
Physical Inactivity
The American Heart Association reports that an inactive lifestyle increases the chance of high blood pressure or hypertension. Increasing physical activity decreases blood pressure by assisting the heart in providing better circulation of blood through the vessels. The Cleveland Clinic recommends aiming for a blood pressure reading in the range of 140/90 or less.
Being Overweight
Inactivity results in being overweight or obese and excess weight causes extra strain on the heart, which increases blood pressure. Losing weight usually helps lower blood pressure and weight loss may be the only treatment needed. Medline Plus recommends losing weight by eating a diet rich in fruits, vegetables and low-fat dairy products while reducing total and saturated fat intake.
High Sodium Intake
Consuming a diet high in sodium increases blood pressure. Salt keeps excess fluid in the body and that causes an additional strain on the heart. FamilyDoctor.org indicates that the average individual needs only 2,300mg of salt per day and with the presence of high blood pressure, only 1,500mg of salt per day. Avoid using salt on food and cut down on canned vegetables, soups, fried foods, and salted snacks.
Smoking
The nicotine in tobacco products increases blood pressure by constricting blood vessels, thus making the heart work harder and beat faster. Stopping tobacco usage not only helps decrease blood pressure but also lowers the risk for heart disease and heart attacks, reports the American Heart Association.
Alcohol Use
Heavy and regular use of alcohol increases blood pressure and causes heart failure. The Cleveland Clinic recommends drinking alcohol in moderation, which means no more than two drinks a day.
Stress
According to the American Heart Association, stressful situations temporarily increase blood pressure, but science has not proven that stress causes high blood pressure. Certain coping strategies with stressful situations are noted with an increase in blood pressure. For example, an individual may eat poorly, not exercise, drink, smoke, or use drugs. Work on managing stress by trying relaxation techniques such as yoga.
