Hypertension--high blood pressure--affects about 50 million patients in the United States, according to the National Heart, Blood and Lung Institute, and the incident will rise as the population ages. Since hypertension increases the risk of stroke, heart disease and kidney failure, the patient should try to manage his lifestyle to prevent the condition if possible or to reduce blood pressure levels that have begun to rise. Although lifestyle changes can be effective, actual results will depend on the patient's effort and the duration of the modifications. Medication may also be needed to manage hypertension.
Step 1
Check your blood pressure at home, recommends the Mayo Clinic. Unless your health-care provider asks you to take it more frequently, check your blood pressure every morning and record the reading. This system will help you to determine how well your lifestyle changes are working.
Step 2
Lose weight if needed. Your systolic blood pressure may be reduced as much as 5 to 20 mm Hg for every 4.5 lbs. lost, according to the National Heart, Lung and Blood Institute.
Step 3
Change your diet. Following the eating plan known as DASH--dietary approaches to stop hypertension--can reduce systolic blood pressure by 8 to 14 mm Hg, notes the National Heart, Lung and Blood Institute. The DASH plan is high in fruits, vegetables and low-fat dairy products, as well as low in fat. It is also rich in potassium, which may help in lowering blood pressure., according to the U.S. Department of Health and Human Services.
Step 4
Cut back on sodium. Don't add salt to your food, and avoid processed products, cheese, potato chips and other high-sodium foods, recommends the American Academy of Family Physicians. Reducing sodium intake can reduce systolic blood pressure by 2 to 8 mm Hg, reports the National Heart, Lung and Blood Institute.
Step 5
Stop using smoking or using tobacco. Nicotine constricts the blood vessels and makes your heart beat faster,causing a temporary increase in your blood pressure, according to the American Academy of Family Physicians. Although quitting tobacco does not permanently affect your blood pressure, it reduces your overall risk of heart disease.
Step 6
Exercise regularly. Walk or do another aerobic activity for 30 minutes most days to lower blood pressure, according to the Mayo Clinic. Physical activity can lower systolic blood pressure by 4 to 8 mm HG, reports the National Heart, Lung and Blood Institute.
Step 7
Limit alcohol intake as it can raise blood pressure even in healthy people, reports the American Academy of Family Physicians. Men who limit alcohol to no more than two drinks per day may lower systolic blood pressure by 2 to 4 mm Hg, according to the National Heart, Lung and Blood Institute. Women and lighter individuals should drink no more than one drink per day.
Step 8
Learn to relax. Reduce the stress in your life, sleep eight hours every night and engage in a relaxing activity such as yoga or meditation at least 15 minutes every day to manage your blood pressure. Breathing slowly and deeply, either on your own or using a bio-feedback device, can help to reduce hypertension, according to the Mayo Clinic.
Tips and Warnings
- Blood pressure readings are measured in millimeters of mercury, abbreviated as mm Hg. Blood pressure readings include a systolic pressure that is taken when the heart is contracted and a diastolic pressure taken when the heart is relaxed. The readings are documented with a slash in between, as in 120/80 mm Hg, and verbally expressed as 120 over 80. Blood pressure readings lower than 120/80 are categorized as normal, according to the AAFP. A reading of 140/90 or higher signals hypertension or high blood pressure. A patient with high blood pressure will need to make lifestyle changes and take medication, according to the National Heart, Blood and Lung Institute. Patients with blood pressure readings between 120/80 and 140/90 are within the pre-hypertension range and need to make lifestyle changes to reduce their risk of becoming hypertensive.
References
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
- Mayo Clinic: High Blood Pressure
- National Heart, Blood and Lung Institute: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure
- U.S. Department of Health and Human Services: Your Guide to Lowering Your Blood Pressure With DASH
