It is very important that you lower your blood pressure right away when you are diagnosed with hypertension. High blood pressure can damage your heart, arteries, kidneys, eyes and brain. It can also interfere with sleep, contribute to bone loss and cause sexual dysfunction. A few simple lifestyle changes can often lower high blood pressure significantly.
Step 1
Lose some weight. Carrying around extra pounds of fat is the leading cause of high blood pressure. Losing it can be achieved by increasing your physical activity. Make regular daily exercise a part of your life. Merely walking for 30 to 60 minutes per day can help the pounds melt away after several weeks. The key is to stick with it. As your weight drops, so will your blood pressure.
Step 2
Eat a healthier diet. This complements exercise to help you lose weight. Reduce saturated fats and cholesterol in your diet and increase consumption of whole grains, fruits, vegetables and low-fat dairy items. Merely reducing junk food, fried food and fatty meat will make a huge difference and lower your blood pressure within a few weeks.
Step 3
Reduce salt and increase potassium in your diet. The sodium in salt dramatically increases blood pressure, and most Americans consume far too much without realizing it. Read food labels and limit your sodium intake to less than 2,400 mg per day. Meanwhile, potassium reduces the impact of sodium. Eat potassium-rich foods such as bananas, broccoli and tuna.
Step 4
Drink alcohol in moderation. Large amounts of alcohol are shown to increase blood pressure and interfere with blood pressure medication. Drinking alcohol is especially damaging when you binge drink. This is considered four or more drinks in a row. Women should consume just one 12-ounce beer, 5-ounce glass of wine or 1.5 ounces of hard liquor per day. Men should consume no more than two of these drinks per day.
Step 5
Stop smoking. The nicotine in cigarettes is extremely bad for blood pressure. Every puff on a cigarette makes blood pressure shoot up. Even secondhand smoke has this effect.
Step 6
Relax. Stress raises blood pressure by constricting blood vessels. The impact on blood pressure appears to be temporary while the person is experiencing stress. However, extended stressful episodes can contribute to high blood pressure. If you are happy and relaxed, your blood pressure will be lower.
