High blood pressure is a serious condition that impacts a third of adults in the United States, according to the National Heart Lung and Blood Institute. Chronic high blood pressure can lead to heart disease or stroke. High blood pressure is mostly caused by unhealthy choices that are easily managed through lifestyle changes. However, the signs of this condition are subtle, and it rarely causes impairments in daily functioning unless complications from other medical conditions occur.
Step 1
Check your blood pressure daily. If high blood pressure is suspected, check your pressure daily until you are able to successfully lower the numbers. Purchase a standard blood pressure cuff from a drugstore or pharmacy, or use the blood pressure machines available in many pharmacy. FamilyDoctor.org notes that the normal range is 120 systolic over 80 diastolic. A blood pressure reading of 140/90 indicates prehypertension, which is a precursor to high blood pressure. This is the point when you can take steps to lowering blood pressure through lifestyle changes.
Step 2
Eat nutritious foods and beverages. A diet rich in whole grains, fruits and vegetables is important for managing blood pressure. MayoClinic.com suggests consuming low-fat dairy products as well as decreasing saturated fats and foods with cholesterol. Sodium is also a culprit in raising blood pressure, and the daily intake of sodium should not exceed 1,500 mg if you currently have high blood pressure readings. To monitor nutrition, read food labels and choose products with low sodium, low or no saturated fats, and decreased cholesterol. Consider making a grocery list prior to shopping for foods to avoid picking up unnecessary and unhealthy items.
Step 3
Take a walk or jog daily. Exercise is important in controlling blood pressure because it stimulates a substance in the body called nitric oxide. The University of Maryland Medical Center explains that nitric oxide helps to keep the blood vessels open, which maintains proper blood flow through the body. Take a walk or slow jog after dinner each night, ride a bike or join an aerobics class. Simple exercise for 20 minutes a day helps to maintain nitric oxide levels as well as improve overall cardiovascular health.
Step 4
Stop drinking alcohol or limit consumption. FamilyDoctor.org notes that in some people alcohol causes blood pressure to rise. The best measure is to abstain from daily alcohol use; however, if you must drink, limit intake to no more than two beverages a day. One drink is a 5-oz. glass of wine, a 12-oz. can of beer or a 1.5-oz shot of liquor.
Step 5
Reduce stress through relaxation. Stress can cause an increase in blood pressure, notes MayoClinic.com. If you experience chronic or daily stress, incorporate relaxation methods into your life to reduce stress and blood pressure. Learn yoga, breathing exercises or meditation, take 10 minutes a day to relax each muscle group in your body, or get a massage. A combination of relaxation methods used each week can help lower your stress level while simultaneously controlling blood pressure.
Step 6
Stop smoking. Nicotine causes the blood vessels to constrict, leading the heart to beat faster and increase blood pressure. FamilyDoctor.org notes that for every tobacco product smoked, blood pressure rises for an hour afterward. Consistent smoking throughout the day results in consistent high blood pressure.
Tips and Warnings
- Obesity causes increased blood pressure. Eating nutritiously and engaging daily exercise will manage blood pressure, and may also aid in weight loss. Caffeine causes a temporary increase in blood pressure. Limit your daily caffeine intake to less than 200 mg a day, notes MayoClinic.com.
- Secondhand smoke can have an impact on blood pressure if inhaled regularly.
Things You'll Need
- Blood pressure cuff
