High blood pressure occurs when blood moves through the arteries at a higher pressure than normal. This causes the heart to work harder, resulting in many life-threatening conditions such as heart attack and stroke. FamilyDoctor.org states that a normal blood pressure is less than 120/80, while high blood pressure is anything 140/90 or greater. Doctors can prescribe a number of medications to help lower blood pressure, however lifestyle changes can be effective in certain situations.
Step 1
Lower sodium consumption. The Mayo Clinic explains that for otherwise healthy adults, 2,400 milligrams of sodium a day is the current limit, however, reducing this amount to 1,500 milligrams per day can have a profound impact on blood pressure. If you have high blood pressure, pay attention to both the amount of salt you add to food, and the amount of salt in prepackaged foods. Processed foods such as canned soup and frozen meals, while convenient, are usually high in sodium.
Step 2
Watch the numbers on the scale. As a your weight increases, so too does your blood pressure. While this is not always true, for many it is. The more weight you lose, the lower the reduction in blood pressure. However, simply losing 10 pounds can have a positive effect.
You face the greatest risk if you have too much weight around your waist. For men, it's dangerous to have a waist size of 40 inches or more. For women, a waist 35 inches or greater is dangerous.
Step 3
Begin eating healthier. The Mayo Clinic recommends replacing foods high in saturated fats and cholesterol with foods like fruits, vegetables and whole grains. Doing this can lower blood pressure by up to 14 points.
Increasing the amount of potassium you eat helps reduce the effects sodium has on blood pressure. Potassium is more effective when consumed from the direct source, such as fruits and vegetables, rather than taken in supplement form.
The Mayo Clinic also recommends making a list prior to going grocery shopping. This enables you to stay on track and purchase the heart healthy items versus items high in fat. When shopping, be sure to read food labels for fat and sodium content. Just because it says low sodium doesn't mean it is.
Step 4
Set a date and quit smoking. The Mayo Clinic states that tobacco damages the walls of the blood vessels and expedites hardening of the arteries. As this damage takes place, the walls of the arteries narrow, making it more difficult for blood to push its way through--this results in higher blood pressure.
The nicotine in tobacco also causes blood pressure to increase by 10 points or more for at least an hour after smoking. The more a person smokes through the day, the higher their blood pressure gets.
