High blood pressure, or hypertension, is measured by the amount of resistance in the body's arteries when compared to the amount of blood pumped by the heart. A blood pressure reading of 140/90 mm Hg is considered high. However, many people with high blood pressure, even at dangerously high levels, may not experience any signs or symptoms until a severe health incident, such as a heart attack or stroke. According to the Mayo Clinic, there are no identifiable causes for high blood pressure in 90 percent of adult cases. But a variety of at-home methods and lifestyle changes can decrease blood pressure.
Physical Excercise
Include physical activity in your lifestyle. To see a decrease in blood pressure, activity should be preformed on a consistent and regular basis. Walking, gardening and biking are all simple ways to add physical exercise to a daily routine. Try to include 30 minutes of exercise and activity into your schedule daily.
Smoking
Stop smoking. A smoker's arteries harden faster, causing increased blood pressure. Try various methods to quit.
Stress-Reduction Techniques
Practice relaxation techniques such as deep breathing exercises, yoga or tai-chi. Relaxation eliminates stress, anxiety and tension---all causes of high blood pressure. Identify what triggers a stressful situation in your daily routine and aim at eliminating the problem. Focus on time management and do not overbook your schedule. Remember to have some free time for yourself on a regular basis.
Alcohol
Decrease alcohol consumption and/or practice drinking in moderation. According to the Mayo Clinic, women and those over the age of 65 should only consume one alcoholic drink daily, while men may consume two drinks.
Regular Self Checks
Monitor blood pressure at home on a regular basis. Keep a journal of blood pressure readings.
Salt Intake
Lower your salt intake. Read food labels to calculate your daily sodium intake. Aim at keeping sodium intake at 1500 mg per day. Remove salt shakers from the dinning table and store in kitchen cabinets.
