High blood pressure, also called hypertension, develops when blood moves through the arteries at a higher rate than normal, interfering with blood flow from the heart to the rest of the body. The high pressure caused by the increased flow rate can damage blood vessels and increase the risk of stroke, heart disease, heart attack and kidney failure. Regular blood pressure checks alert people to high blood pressure, which usually has no symptoms. Lifestyle changes lower blood pressure for some people, while others also benefit from medication.
Weight Control
Losing weight helps lower blood pressure for overweight people. Physical activity and eating a low-fat diet that includes plenty of fruits and vegetables play significant roles in lowering blood pressure, according to FamilyDoctor.org. Exercising 30 to 60 minutes a day on most days of the week can lower blood pressure within weeks. Bike riding, walking, swimming or playing favorite sports help bring blood pressure under control.
Less Sodium
Doctors usually advise people with high blood pressure to lower their sodium intake to about 1,500mg a day. Sodium may increase blood pressure. Simply not using table salt during meals greatly reduces sodium intake. Checking food labels for sodium helps people know the foods that have high amounts of salt, which can include breads, canned items and soups.
Considerations
Avoiding or reducing alcohol intake may help decrease blood pressure rates. Alcohol does not affect some people if they drink moderately, often defined as no more than one drink a day for women and two a day for men. Drinking too much can raise levels. Those who have an increase in blood pressure with alcohol can lower their blood pressure levels by not drinking. Avoiding tobacco products also reduces blood pressure problems. Tobacco constricts blood vessels and increases the heart rate, raising blood pressure levels temporarily.
Relaxation
Stress affects blood pressure, according to MayoClinic.com. Many people cannot avoid stressful situations at work, at home or because of financial concerns. Relaxation techniques help reduce the effects of stress to keep blood pressure under control. Deep-breathing exercises, yoga, meditation or talking to a friend or counselor about problems can help deal with symptoms of anxiety caused by stress.
Prevention/Solution
If lifestyle changes alone do not lower blood pressure enough, people can reduce levels through the many medications available, according to the National Heart, Lung and Blood Institute. Diuretics flush excess water and sodium from the body. Beta-blockers slow down the heart rate to lower blood pressure. ACE inhibitors prevent enzymes from narrowing blood vessels. Vasodilators open blood vessels. Calcium channel blockers relax blood vessels and drop blood pressure. Doctors prescribe the necessary medications for their patients.
