High blood pressure is one of the risk factors for having a heart attack, which can be fatal. Known medically as "hypertension," high blood pressure was to blame for approximately 319,000 American deaths in 2005, according to the Centers for Disease Control and Prevention. One of the common ways to treat high blood pressure is through the use of prescription drugs. Although they may be effective at lowering blood pressure, they can also be accompanied by harmful side effects. The alternative to drugs is a set of steps that involves lifestyle and dietary adjustments.
Step 1
Give up the cigarettes. When you develop hardened arteries, you increase your risk for a heart attack. Smoking causes this to happen, in addition to raising your blood pressure and damaging your blood vessels. If you currently smoke, quit; and if you do not smoke, then don't start.
Step 2
Follow the DASH diet. The acronym "DASH" stands for Dietary Approaches to Stop Hypertension. To follow this diet plan, lower your sodium levels to 1500mg a day or less, and limit your intake of saturated fats, cholesterol and total fats. Make your diet primarily consist of fruits, vegetables, whole grains, low-fat dairy and foods that are high in potassium. Potassium helps to flush sodium out of the body. Sodium causes water retention, which can elevate your blood pressure.
Step 3
Cut back on the alcohol. Drinking alcohol can raise blood pressure, even in people who are otherwise healthy. If you are going to drink, do so in moderation, which means no more than one to two drinks a day.
Step 4
Monitor your calories. Being overweight or obese is a major risk factor for high blood pressure. If you are overweight and already have high blood pressure, restrict your calories to get your weight down to normal levels. In order to lose a pound of weight, you must burn 3500 calories. To lose a pound a week, reduce your daily intake by 500 calories.
Step 5
Be more active. According to the Mayo Clinic, not only can exercise help keep your weight under control, but it can also lower your blood pressure. Aim for 30 minutes of exercise every day of the week. Examples include running, swimming, playing racquetball, biking and walking.
Step 6
Use relaxation techniques to calm your nerves. Stress is not a cause of high blood pressure, but it can cause you to overeat and make you more prone to smoke or drink. To alleviate your stress, partake in some relaxation activities like yoga, Tai Chi, meditative breathing and muscle relaxation.
Step 7
Use alternative remedies. Dietary supplements are used in place of conventional drugs to treat ailments and conditions. Examples of supplements you can use for high blood pressure include garlic, alpha linolenic acid, coenzyme Q-10 and omega-3 fatty acids.
