Your blood pressure is a measure of how fast your blood pumps through your body. When working well, blood moves easily, and extra pressure is not needed to move blood through. However, when plaque builds up on your arteries' walls, the heart must pump harder to push the blood through, and high blood pressure results. Because high blood pressure, or hypertension, is linked with damage to your blood vessels that could result in heart attack, it is important to engage in activities that reduce your risk for hypertension.
Stop Smoking
Cigarettes and tobacco products contain nicotine, which can cause your blood vessels to tighten, according to FamilyDoctor.org. Understandably, this can result in the heart needing to work harder to pump blood. This can temporarily increase blood pressure by as much as 10 mm Hg for at least an hour after you finish a cigarette, according to the Mayo Clinic.
For those who smoke on a regular basis, simply making a commitment to quit may not be enough. Instead, seek out a quitting smoking support group, utilize a nicotine replacement patch or gum, or ask your physician if a prescription medication to enhance smoking cessation may be helpful for you. These actions can increase your success rate and help you to quit when other attempts may have failed.
Exercise
Modifying your lifestyle is necessary, particularly if you are overweight. Engaging in regular physical activity can reduce your weight, which can then reduce the pressure placed on your heart, according to the Mayo Clinic. As an added bonus, exercising has been linked with stress relief. Because stress is an additional contributor to heart disease, this makes exercise even more beneficial.
Exercise takes careful planning, according to the American Heart Association. Because of busy schedules and work commitments, it's important to set aside time each day to engage in some form of physical activity. Choosing one that you enjoy, such as walking, taking a dance class, swimming, or doing an aerobics video, can help get your heart pumping.
You should start slowly if you have been sedentary and work your way up to 30 minutes of activity, five days a week or more, according to the American Heart Association. This regular physical activity can help to lower your blood pressure by between 4 and 9 mm Hg, according to the Mayo Clinic.
Reduce Sodium Intake
High amounts of sodium consumption have been linked with increased incidence of high blood pressure. According to the Mayo Clinic, reducing sodium consumption by even a small amount can reduce blood pressure anywhere from 2 to 8 mm Hg. If you have been diagnosed with high blood pressure, you should aim to consume 1,500 milligrams of sodium or less per day.
Begin by establishing a baseline estimation of how much salt you consume each day. Record the sodium on food labels, and assess your sodium intake patterns--are you consuming a high amount in the chips you eat at lunch, or does a packaged dinner greatly contribute to your overall intake? Once you assess, seek ways to cut back. You also should always avoid adding salt to your food whenever possible.
