When blood pressure becomes elevated, it is known medically as hypertension. According to the National Institutes of Health, when your systolic, or upper, number is consistently above 140 and your diastolic, or lower, number is consistently above 90, you have high blood pressure. The systolic number is the pressure generated from heart beats and the diastolic is the remaining pressure in between. Having this condition increases the risk for stroke, aneurysms, heart attacks and kidney failure. Both lifestyle changes and conventional treatments are used to cure hypertension.
Lose Weight
Having excess weight is a risk factor for multiple conditions, including high blood pressure. If your blood pressure numbers are currently in the high range, reduce your weight by cutting back on your intake of food. To lose one to two pounds of weight a week, reduce your intake by 500 to 1,000 calories a day. Use an online resource like the Daily Plate to track your calories.
Follow A Healthy Diet
A diet high in saturated fat, sodium and cholesterol spells trouble when you have high blood pressure. Any time you eat excessive amounts of sodium, your body holds on to water and your blood pressure gets elevated. To lower your blood pressure, follow the DASH diet set up by the National Institutes of Health. This eating plan limits sodium to 1,500 mg per day. According to the National Heart Lung and Blood Institute, the DASH diet proposes less red meat, sweets and added sugars and more nutrient-dense foods that are high in protein and fiber. Foods like canned soups, frozen dinners, processed meats, deep-fried foods and commercial-baked goods should all be avoided. Have your diet consist mainly of fruits, vegetables, low-fat dairy products, nuts, poultry, whole grains and beans.
Smoking
Smoking is known for its effects on the lungs and skin. Nicotine from tobacco products causes constriction of blood vessels and an elevated blood pressure. According to FamilyDoctor.org, if you quit smoking or using other tobacco products, you can significantly lower your risk of heart disease and heart attack, as well as help lower your blood pressure. If you currently smoke, quit, and if you do not, don't start. Also, avoid the presence of other smokers, as secondhand smoke is just as dangerous as firsthand smoke.
Exercise Regularly
Physical activity helps your body a number of ways when it comes to high blood pressure. It helps reduce stress, lowers your weight and it also helps lower blood pressure. According to MayoClinic.com, strive for at least 30 minutes of physical activity a day. This can be anything that you enjoy doing as long as it gets you winded. Brisk walking, jogging, lifting weights, playing tennis, swimming and elliptical training are examples. If you are short on time, do your exercise in small sessions throughout the day.
Take Medication
If you have tried lifestyle adjustments to lower your blood pressure, but still can't get your numbers down, talk to your doctor about a prescription medication. Various drugs do different things when it comes to high blood pressure. Diuretics for example, reduce water and salt retention by flushing stored water from the system. Beta blockers decrease heart rate and cardiac output and angiotensin-converting enzyme inhibitors (ACE) expand blood vessels.
