Hypertension, also known as "high blood pressure," is a very serious condition that can be life-threatening, the Mayo Clinic reports, if it causes a stroke an aneurysm to rupture. According to the American Heart Association, "about 73.6 million people in the United States age 20 and older have high blood pressure." If you are one of the millions who fall into this category, there are several things you can do to keep it under control. It takes some discipline, some dietary discretion and some lifestyle adjustments.
Step 1
Eat the right foods. The acronym "DASH" stands for Dietary Approaches to Stop Hypertension, and it was specifically designed for high blood pressure. To keep your hypertension under control, follow the guidelines of this diet (see Resources) by reducing your intake of saturated fats and eating fruits, vegetables, whole grains and low-fat dairy products.
Step 2
Keep your sodium intake low. High amounts of sodium in the diet can have a negative effect on your blood pressure. Avoid excessive salt and processed meals that are high in sodium like soups, frozen dinners and instant meals.
Step 3
Watch your intake of alcohol and nicotine. Alcohol is already known for its adverse effects on the liver, and nicotine is a by-product in cigarettes that can damage your lungs. According to the University of Maryland Medical Center, they can also both cause high blood pressure. Alcohol pushes nutrient-rich blood away from your heart, and nicotine constricts blood vessels, which causes blood pressure to rise.
Step 4
Go for a walk. Exercise is one of the best ways to control hypertension. Not only does it help with weight loss, but it also helps improve circulation. The Mayo Clinic recommends performing moderate aerobic exercise 30 minutes a day on most days of the week. Moderate would mean that you are just getting winded. Some examples would be fast paced walking, walking up steps and raking leaves in the yard.
Step 5
Take time to relax. Keep your stress levels down by partaking in some relaxation activities. Some examples are yoga, tai-chi, meditative breathing and muscle relaxation.
