High blood pressure--known also as hypertension--occurs when the arteries that carry blood through the body become narrow. Like water that builds pressure in a hose that becomes crimped, blood pressure rises when it has to work harder to make its way through narrow arteries. Overtime, this can result in serious, sometimes life-threatening medical conditions as the heart begins working harder. To prevent conditions such as a heart attack and stroke from occurring, a person's blood pressure needs to be in a healthy range--lower than 120/80, according to FamilyDoctor.
Step 1
Quit smoking. Smoking affects a person's blood pressure in more ways than one, and quitting can help lower it to a healthy level. MayoClinic.com explains that the nicotine in tobacco increases a person's blood pressure by a minimum of 10 points, keeping it elevated for at least an hour. Those who smoke all through the day have a consistently high blood pressure. Tobacco also increases the rate at which arteries harden, which make it more difficult for blood to flow through them.
Step 2
Shed unnecessary pounds. An increase in blood pressure typically follows an increase in weight, according to MayoClinic.com. Therefore, it stands to reason that losing weight can help reduce high blood pressure. The more weight a person loses, the lower the pressure; however, losing just 10 pounds will lower it to some extent.
Step 3
Exercise daily. Exercising on a daily basis can lower blood pressure by four to nine points, according to MayoClinic.com. They recommend 30 to 60 minutes sessions a day, most days of the week, and state that those who are inactive should see results in a short period of time. The National Heart Lung and Blood Institute agrees, adding that moderate exercise is all that is necessary. This includes activities such as brisk walking, cycling, gardening, raking and dancing.
Step 4
Practice relaxation techniques. Relaxation techniques such as deep breathing, guided imagery and meditation may all help reduce blood pressure, especially when stressful situations occur. What works for one person may not work for another though, so it can be a matter of trial and error. MayoClinic.com also recommends getting enough rest each night, which also helps reduce stress. The less stress and anxiety a person experiences, the lower the blood pressure.
Step 5
Add medication to the treatment plan. Doctors sometimes need to combine medications with lifestyle changes to lower blood pressure. It is also common for the doctor to prescribe more than one medication. Before doing so, the doctor takes into consideration the possible cause of the hypertension, its severity and any other medical conditions the patient may have. Many medications are available, therefore it is in the patient's best interest to discuss all options and possible side effects with the physician.
