Being diagnosed with high blood pressure is understandably frightening. It has been nicknamed the silent killer because its symptoms are unnoticeable and can lead to a heart attack. Many newly diagnosed people wonder what can be done at home to help lower their blood pressure. The good news is that many home remedies to reduce blood pressure are endorsed by the medical community as well. As with any medical condition, seek professional advice before making lifestyle changes.
Lifestyle Changes
Step 1
Add exercise to your daily routine. Exercise is a prescription for overall good health, but it also helps lower blood pressure, strengthens the heart and reduces your risk of heart disease and stroke. The MayoClinic.com says that with only a few weeks of regular exercise you can lower your blood pressure by 4 to 9 mm Hg. Remember to breathe regularly through all exercise, especially weight lifting, since holding the breath causes a spike in blood pressure.
Step 2
Eat foods that promote heart health. The American Heart Association, or AHA, recommends eating a "heart-healthy diet." This includes fresh fruits, vegetables, whole grains, high fiber, lean protein, low saturated fat, low sodium and low sugar intake. Choosing proteins that are low in saturated fats such as legumes and fish are suggested weekly items. For a structured diet, the AHA recommends the DASH diet, or Dietary Approaches to Stop Hypertension. This approach encourages the reduction of sodium and an increase of foods high in potassium, calcium and magnesium, which are shown to lower blood pressure. The Mayo Clinic says you may note a drop in blood pressure on the DASH diet after two weeks. They add that many other health benefits are gained when incorporating this diet, such as reducing your risk of cancer, heart disease, stroke and diabetes, and even a reduction in weight.
Step 3
Reduce your sodium intake to under 2,300 mg per day. Sodium raises blood pressure by retaining more water in the blood stream, causing the heart to work overtime. According to the University of Maryland Medical Center, the human body only needs about 500 mg per day of sodium, but the average American diet ranges from 6,900 mg to 9,000 mg a day. It says that if a food tastes salty, its too much. They recommend avoiding processed foods and the salt shaker at the table. Try incorporating herbs and spices in place of salt to add flavor. If avoiding processed foods is difficult, search for low-sodium or sodium-free options.
Step 4
Toss bad habits such as excessive alcohol, caffeine and smoking. Caffeine can raise blood pressure temporarily but varies by individual. MayoClinic.com recommends checking blood pressure about 30 minutes after intake, and if a 5 to 10 point spike has occurred, avoid caffeine or limit intake to two cups per day. Alcohol in small amounts can actually lower blood pressure slightly, but more than two drinks per day for men and one for women can do more harm than good. Too much alcohol raises blood pressure by affecting the blood flow through the heart. Taper slowly to avoid a rebound spike in pressure. Smoking, warns MayoClinic.com, can raise blood pressure by over 10 mm Hg. It constricts blood vessels, making them smaller and, therefore, difficult to get the needed supply of blood through the body. This causes the heart to work overtime. Heavy smokers can have perpetually high blood pressure. Second-hand smoke can also affect your blood pressure; avoid second-hand smoke whenever possible, and encourage family members not to smoke indoors. Seek your physician's assistance in tossing this dangerous habit.
Tips and Warnings
- Getting control over your blood pressure will lower your risk of a heart attack and other diseases such as stroke and heart disease. Monitor your blood pressure regularly, and see your doctor on schedule to reduce your risk. Reducing stress will also help manage your blood pressure; try a yoga or tai chi class to learn how to release stress.
- Never stop taking your prescription medication without consultation from your doctor. Discuss all lifestyle changes with your doctor prior to implementation.
