Your blood pressure is based on two numbers, the systolic and the diastolic. The systolic is the top number, and it represents the amount of pressure the heart exerts when it is contracting. The diastolic number is a reading of how much pressure is in the arteries when the heart is resting between beats. Blood pressure is tested with a cuff that gets placed on your arm. The ideal reading is 120/80, but 140/90 is considered the goal. When it is elevated, there are several ways to lower the numbers.
Step 1
Keep off the cigarettes. Smoking can cause damage to the blood vessels in your heart because of their high nicotine content. Both systolic and diastolic can become elevated as a result. Do not use tobacco products, or quit if you currently use them.
Step 2
Cut back on sodium. Sodium can cause the body to store excess water. If your diastolic pressure is already elevated, then high-sodium foods can make it worse. Avoid using a lot of salt on your food, and do not eat refined foods that are high in sodium, such as soups, frozen dinners and instant meals.
Step 3
Lose weight. Being overweight or obese is a major risk factor for high blood pressure. Keep your weight in check by getting 30 minutes of daily exercise. It can be weight training, biking, swimming, elliptical training, stepping or even walking. If you do not have the time to do 30 minutes in a row, then break it up into sessions.
Step 4
Limit your alcohol intake. In some people, alcohol consumption can cause blood pressure to rise. If your diastolic pressure is already high, keep your intake to no more than one to two drinks a day. But the best approach is to eliminate it altogether.
Step 5
Follow the DASH diet. High blood pressure is known medically as "hypertension," and "DASH" stands for "Dietary Approaches to Stop Hypertension." It is based on the idea of following a diet that is low in total fat, cholesterol and saturated fat. Fruits, vegetables, whole grains, fish, poultry and nuts are recommended.
Step 6
Get a prescription medication. There are various types of medications that you can get from your doctor to lower your blood pressure. A few examples are beta blockers, diuretics, ACE inhibitors and calcium channel blockers.
