Blood pressure is the measurement of how much blood the heart pumps and the resistance in the arteries when the blood is pumped. It is important to control blood pressure to prevent the onset of cardiovascular disease. Many people have high blood pressure that often goes undetected. Blood pressure can fluctuate based on lifestyle choices, but there are steps to take to lower blood pressure, even temporarily.
Step 1
Manage stress. Emotional stress can have a direct effect on your blood pressure level. This is due, in part, to your tendency to unconsciously turn emotional stress into physical stress in the body. Practicing yoga or meditation, or even simple deep breathing, can reduce blood pressure. You can do deep breathing anywhere, anytime. Try inhaling deeply for five to 10 seconds, holding the breath for five seconds and exhaling slowly for five to 10 seconds. Repeat at least five times.
Step 2
Exercise regularly. The University of Maryland Medical Center advises that exercising regularly can help to lower blood pressure. Joining a gym or participating in an exercise program is beneficial; however, simple forms of activity such as brisk walking can be just as helpful. Cardiovascular exercise in particular strengthens the heart, allowing it to work more efficiently and keep blood pressure under control.
Step 3
Reduce salt intake. Salt contains sodium, which contributes directly to the body's fluid retention. The University of Maryland Medical Center indicates that research has revealed that high sodium intake can increase blood pressure. Attempt to reduce the amount of salt you add to food. Fast food or processed foods purchased from the grocery store often have high levels of sodium, even without adding salt to them. It is important to review the sodium content of these foods. The recommended intake of sodium for adults is 2,400 mg per day. The Mayo Clinic recommends that people with high blood pressure limit sodium intake to 1,500 mg per day.
Step 4
Limit alcohol consumption. The University of Maryland Medical Center suggests that having more than three drinks per day can contribute to high blood pressure. The Mayo Clinic recommends that women and adults over 65 consume only one alcoholic beverage per day; men should have no more than two alcoholic beverages per day.
