When your blood pressure reading is 140/90 or above, it is considered high. When your blood pressure is 120/80, it is considered ideal. If you have high blood pressure, also known as "hypertension," you are at an increased risk for aneurysms, heart attacks and kidney damage. To control your blood pressure, there are several approaches you can take that involve conventional and alternative treatments.
Step 1
Talk to your doctor about medication. One of the first lines of defense in controlling high blood pressure is prescription drugs. Examples of drugs that your doctor can prescribe include diuretics, beta blockers, angiotensin-converting enzyme (ACE) inhibitors and calcium channel blockers.
Step 2
Lower your weight. Being overweight increase the amount of blood volume that pumps through your arteries. If you are overweight, keep your calories regulated to get down to your normal range. To lose a pound a week, cut your daily intake by 500 calories.
Step 3
Increase your physical activity. Regular physical activity can help you lose weight and also contribute to lowering your blood pressure. Aim for 30 to 60 minutes of physical activity on five or more days a week. Examples are walking, jogging, biking, working in the garden, playing tennis and swimming.
Step 4
Lower your intake of sodium. Sodium causes water retention in the body which in turn increases blood pressure. The Mayo Clinic recommends getting no more than 1,500mg of sodium a day. Foods to limit include soups, condiments, frozen dinners and ready-to-eat meals.
Step 5
Clean up your diet. The DASH (Dietary Approaches to Stop Hypertension) diet was set up specifically for high blood pressure. It involves reducing your intake of total fat, saturated fat and cholesterol, and eating mainly fruits, vegetables, whole grains, low-fat dairy products and potassium-rich foods. Follow this diet to help lower your blood pressure.
Step 6
Cut back on the alcohol. Alcohol is already known for its adverse effects on the liver and brain. But it can also have an impact on blood pressure, even in healthy adults. If you are going to drink, the Mayo Clinic recommends one drink a day for women and everyone over age 65, and two drinks a day for men.
Step 7
Lower your stress levels. Being stressed and having high anxiety cannot cause high blood pressure, but it can make it harder for you to cope with it. To become more calm, participate in some relaxation activities like guided imagery, meditative breathing, yoga and tai-chi.
