As your heart pumps blood, it exerts a force against the inside of your artery walls called blood pressure. High blood pressure, known clinically as hypertension, can increase your risk for heart disease, kidney disease and stroke. When you need to lower your blood pressure levels but do not yet want to rely on medication, you can choose to make lifestyle changes that may help reduce blood pressure naturally.
Modify Diet
A clinical study called Dietary Approaches to Stop Hypertension, or DASH, conducted by the National Institutes of Health identified the best foods to help control hypertension. DASH emphasizes the increased intake of fruits, vegetables, whole grains and low fat dairy foods. It also includes reducing your consumption of saturated fat, red meat, sweets and sugared drinks. Also, you should include more potassium in your diet through foods such as bananas and avocados, which help prevent and control high blood pressure, according to MayoClinic.com.
Increase Physical Activity
Regular moderate exercise can help lower your blood pressure. Experts recommend exercising at least 30 minutes per day. Increased physical activity and a modified diet will help you maintain your weight better, another important factor for controlling blood pressure.
Reduce Salt and Sodium Intake
Salt and sodium contribute to high blood pressure. Physicians recommend reducing salt and sodium to 1,500 mg per day if you need to lower your blood pressure; this includes the salt you add to your food and that which is already included. Process foods, such as canned soups and frozen meals, especially have high amounts of sodium and salt, so you should exclude those from your diet whenever possible.
Limit Alcohol Intake
Excessive alcohol intake also contributes to high blood pressure. This includes drinking three or more drinks in one sitting and repeated binge drinking. Women and all adults 65-years-old and older should enjoy only one drink per day, while men can have up to two drinks per day.
Quit Smoking
The nicotine in cigarettes and other tobacco products damage your blood vessels, constrict your blood vessels and cause the heart to beat faster, all of which increase blood pressure. The damage inflicted upon blood vessels also accelerates the process of atherosclerosis, the hardening of the inside of artery walls. Atherosclerosis and high blood pressure, if left untreated, can lead to heart disease.
References
- MedlinePlus: Hypertension
- National Heart Lung and Blood Institute: Your Guide to Lowering High Blood Pressure: High Blood Pressure
- National Heart Lung and Blood Institute: Your Guide to Lowering High Blood Pressure: Prevention
- MayoClinic.com: High Blood Pressure: Lifestyle and Home Remedies
- FamilyDoctor.org: High Blood Pressure: Things You Can Do to Help Lower Yours
