Maintaining a healthy blood pressure is important for good cardiovascular health. When blood pressure rises, the heart has to work harder to pump blood through the body. The blood pressure reading is made up of two numbers, systolic and diastolic blood pressure. Systolic measures the pressure in arteries when the heart pumps, while diastolic measures the arterial pressure between pumps when the heart is filling up with blood. The American Heart Association recommends a systolic pressure of 120 or lower, and a diastolic pressure of 80 or lower. Lowering blood pressure that is above this reading is a good start to having a successful physical.
Step 1
Exercise regularly to naturally control blood pressure. It may seem weird that working your heart harder during exercise would eventually result in your heart not needing to work so hard to pump blood, but that is exactly what happens. Exercise gives you a stronger heart, which means the heart can pump the blood needed in your body with less effort, according to MayoClinic.com.
Step 2
Consume foods low in salt and fat. Cleveland Clinic notes that eating foods lower in salt and fat, and keeping a mind toward low calories can help to lower blood pressure that is too high. Too much of these foods ultimately results in the heart working harder to pump blood, and this can lead to high blood pressure very quickly.
Step 3
Control breathing. Research performed by Dr. Ehud Grossman at the Chaim Sheba Medical Center found that breathing with short and regular intervals was able to lower systolic pressure by up to 7.5 points, and diastolic pressure by up to four points.
Step 4
Avoid alcohol to lower blood pressure before the physical. Drinkers should avoid alcohol at all costs in the days leading up to the physical. Drinking alcohol raises blood pressure, both immediately after drinking and long term for drinkers who indulge regularly for long periods of time.
Step 5
Refrain from smoking cigarettes or using other forms of tobacco as this increases blood pressure. Smoking can increase the amount of plaque that is deposited on the inside of artery walls, which leads to high blood pressure.
Tips and Warnings
- Exercise should revolve around cardio, as opposed to weight training. Cardio gets the blood flowing, and sustains the heart rate more evenly. Eating fruits and vegetables is a great way to eat healthy. Both are naturally low in fats and salt.
- If new to exercise, take it slowly at first. Build up gradually to a more intense daily workout.
Things You'll Need
- Home blood pressure monitor
- Healthy food options
References
- American Heart Association: Understanding Blood Pressure Readings
- MayoClinic.com: High Blood Pressure (Hypertension)
- Cleveland Clinic: High Blood Pressure and Nutrition
- "Journal of Human Hypertension"; Breathing-control lowers blood pressure; E. Grossman, A. Grossman, M.H. Schein, R. Zimlichman, and B. Gavish; April 2001
