LifeClinic defines blood pressure as the force of the blood pushing against the walls of the arteries. A healthy blood pressure is less than 120/80, while high blood pressure is 140/90 or higher. Most times, a person with high pressure is not aware of it, as symptoms are rare. It is typically found when a doctor measures it during an exam.
This condition, when left untreated, can lead to health problems such as stroke, heart attack and kidney disease. While an array of medications are available to lower blood pressure to healthy levels, making lifestyle changes may be as effective. These methods should be discussed with your doctor.
Step 1
Lose excess weight. The Mayo Clinic explains that excess pounds, especially in the waist, can increase a person's blood pressure. In fact, it is common for blood pressure to increase as a person gains weight. They say losing as little as 10 pounds can have a positive impact. However, this impact is greater as a person loses more weight.
While weight plays a large role in a person's risk for high blood pressure, this risk increases when a majority of the weight is in the waistline. Men whose waistlines are 40 inches or more, and women whose waistlines are more than 35 inches face the greatest danger. Making small dietary changes such as adding more fruits and vegetables in place of high fat chips and cookies is a good start. Reducing food intake at each meal is another. For best results, speak to a doctor who can help devise an eating plan to meet your needs.
Step 2
Increase your amount of daily physical activity. Both FamilyDoctor.org and the Mayo Clinic agree that increasing physical activity has a positive affect on blood pressure, helping lower it to healthy levels. The Mayo Clinic recommends 30 to 60 minutes of physical activity per day on most days of the week. This can drop blood pressure readings by four to nine points. Those leading inactive lifestyles should notice a difference in a few weeks. Given the nature of the situation, it is better to speak to a doctor before beginning an exercise routine.
Step 3
Find a smoking cessation program. Smoking and its more than 4,000 carcinogens do more harm than one might think. Aside from all the cancers smoking is associated with, the nicotine in tobacco also increases blood pressure by 10 points for up to an hour after smoking. Depending on how much a person smokes, this may keep blood pressure levels elevated through the entire day. Quitting is one way of reducing blood pressure and keeping it at healthy levels.
Step 4
Develop a healthy eating plan. The National Heart Lung and Blood Institute explains that devising a healthy eating plan not only helps reduce the risk of developing high blood pressure, it can help lower already high blood pressure.
The site suggests using the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This plan emphasizes eating more fruits and vegetables along with low-fat dairy products, while reducing the amount of saturated fats, total fat and cholesterol. This plan includes foods such as whole grains, fish, lean poultry and nuts, and decreases the intake of foods like red meats, beverages high in sugar, fats and sweet snacks. In addition, the DASH diet keeps sodium intake low, another contributing factor for high blood pressure. For more information, speak to your family doctor.
