High blood pressure is known as the silent killer because it often displays no symptoms. The National Heart Lung and Blood Institute estimates that one in four American adults suffers from this condition; once you have it, it lasts a lifetime. Not only does it increase your risk of developing heart disease, you may also suffer from kidney disease and stroke. A high blood pressure is any reading 140/90 or higher, and while a number of medications exist to lower this to healthy levels, you can do your part as well. The following is not meant as a substitute for your doctor's advice, however.
Step 1
Reduce your sodium consumption. The National Heart Lung and Blood Institute states that if you have high blood pressure, chances are your doctor will reduce your sodium intake to 1,500 mg or less per day. MayoClinic.com agrees, adding that consuming less sodium can reduce your blood pressure by two to eight points. Excess sodium causes fluid retention, resulting in an increase in blood volume. The higher your blood volume, the higher your blood pressure.
Step 2
Lose unnecessary pounds. MayoClinic.com explains that if you are overweight, losing as few as 10 lbs. can make a difference in your blood pressure. In general, your blood pressure increases with your weight, so when you lose weight your blood pressure goes down. Speak with your doctor or a dietitian about the right eating plan for you.
Step 3
Follow the DASH diet. The DASH diet--otherwise known as Dietary Approaches to Stop Hypertension--helps prevent high blood pressure in those at risk while lowering blood pressure in those whose blood pressure is high. It is a diet that focuses on fruits, vegetables, low-fat dairy, whole grains, poultry and fish, while eliminating saturated and total fat. Its greatest benefit is the low sodium level--1,500 mg per day.
Step 4
Quit smoking and avoid tobacco. MayoClinic.com warns that the nicotine in tobacco products increases your blood pressure by 10 points for every cigarette or tobacco product you use. In addition, it remains elevated for up to an hour after, which means the more you smoke, the longer a period of time your blood pressure is high for. Simply inhaling second-hand smoke increases your blood pressure as well.
Step 5
Identify sources of stress. Stress can increase blood pressure, even for a temporary period of time. The longer you remain under stress, the longer your blood pressure remains high. To combat this, identify your source of stress. Do this by writing down the place, person or situation you are in when your stress occurs. If possible, avoid these sources. If you cannot do this, find a way to cope with them. Deep breathing is one method, while taking a brisk walk on your lunch break is another.
