Blood pressure is known medically as hypertension. When your blood pressure is elevated, you increase your risk for having a heart attack. One of the first lines of defense in treating high blood pressure is drugs, but this can often cause unwanted side effects. The alternative is to make some lifestyle adjustments and modifications.
Alcohol Intake
Alcohol does not have an adverse effect on the system when consumed in moderate amounts. But when you drink high amounts on a regular basis, you can elevate your blood pressure, even if you are otherwise healthy. If you have high blood pressure and you decide to drink, keep it to no more than one or two beverages a day.
Smoking
Smoking can take its toll on the lungs by increasing your risk for lung cancer and congestive obstructive pulmonary disease (COPD). When it comes to blood pressure, it can harden the arteries and damage the walls of blood vessels. If you currently smoke, quit, and if you do not, then don't start.
Weight Control
Obesity is a major risk factor for hypertension. According to the Mayo Clinic, losing even 5 lbs. can lower your blood pressure. To do this, regulate your calories and do not overeat at meals.
DASH
The DASH diet was created specifically to lower blood pressure. It stands for Dietary Approaches to Stop Hypertension and it consists of reducing your intake of saturated fats, total fat and sodium. It consists mainly of eating fruits, vegetables, low-fat dairy products and whole grains. The recommended daily sodium intake is 1500 mg or less. Follow the DASH diet to help lower your blood pressure.
Exercise
Physical activity, along with a healthy eating routine, can help increase your caloric expenditure and facilitate weight loss. According to the Mayo Clinic, regular physical activity can also help lower your blood pressure. Aim for 30 minutes of exercise or physical activity on daily. Examples include walking, playing tennis, working in the garden, lifting weights and swimming.
Stress
When you are stressed, you might have poor coping techniques to deal with your blood pressure. To calm yourself down, use some relaxation activities like yoga, tai-chi, meditative breathing and muscle relaxation.
Potassium
Potassium is a nutrient that helps flush sodium out of your body. Sodium causes water retention which can impact your blood pressure. Eat foods that are high in potassium, like dried apricots, bananas, avocados, brussels sprouts, beets and cantaloupe.
