The American Heart Association says that approximately 74.5 million Americans age 20 and older suffer from high blood pressure, also known as hypertension. While the cause of 90 to 95 percent of these cases is not known, this condition is easily detectable and controlled. While a variety of medications are available to serve this purpose, lifestyle changes may be all you need to do to reduce your blood pressure and prevent such dangerous medical conditions as hardening of the arteries, heart failure and stroke from occurring.
Step 1
Shed excess pounds, especially in the waistline. The Mayo Clinic warns that excess pounds, especially in the waistline, can increase blood pressure. While losing as few as 10 lbs. can make a difference, the more weight you lose, the more significant the change. Speak with your doctor to determine the healthiest weight for you. The clinic adds, however, that the greatest risk is excess weight in the waistline. Men whose waistline measures greater than 40 inches and women whose waist is larger than 35 inches, have an increased risk than people whose measurements are smaller.
Step 2
Develop a regular fitness routine. Both the Mayo Clinic and the National Heart, Lung and Blood Institute concur that regular exercise is one of the most important things you can do to lower your blood pressure. The Mayo Clinic states that 30 to 60 minutes of physical activity on most days of the week can lower blood pressure by four to nine points in a relatively short period of time--just a few weeks for those who have been inactive over a long period time. Begin slowly with 10 minute intervals, working your way up to a full 30-minute session. Make your activity something you enjoy so you will stick with it. Whether it be walking every day, or gardening, some type of activity is better than none.
Step 3
Limit the amount of sodium in your diet. The higher your sodium consumption, the harder your heart has to work due to an increase in blood volume. Sodium makes your body retain fluid, resulting in an increase of blood volume and blood pressure. For healthy people, a daily consumption of 2,400mg is acceptable. For those with hypertension, 1,500mg per day is generally the limit, according to the National Heart, Lung and Blood Institute. Rather than using salt to season your food, try salt substitutes. Read food labels when shopping. Sodium contents are typically the highest in prepackaged foods such as soup and frozen entrees.
Step 4
Quit smoking. The Mayo Clinic warns that the nicotine in tobacco increases your blood pressure by a minimum of 10 points. It stays this way for at least an hour after smoking, and if you smoke consistently through the day, your blood pressure continues to remain high. The best way to quit is to speak to your doctor and inquire about the various smoking cessation aids. Joining a support group may also be valuable to you.
Step 5
Identify your stress factors. Both stress and anxiety can cause a temporary increase in blood pressure. Identifying these factors can reduce or eliminate your stress. When you feel stress strike, immediately write down what or where you are and who you are with. Keep a record of every incident, and over time you will notice a pattern. When you recognize this, find a way to cope with the stressors you cannot eliminate, such as your boss. Try deep breathing exercises or massage therapy. Yoga classes may be helpful as well.
