Blood pressure is the measurement of the force applied to the walls of your arteries by the flow of blood. Systolic pressure refers to the force when your heart is beating and pumping blood, and diastolic pressure refers to the force when your heart rests between heart beats, according to MedlinePlus. A blood pressure reading combines the systolic and diastolic rate. High blood pressure can cause serious medical conditions such as stroke, heart attack and kidney failure. Blood pressure that is higher than recommended levels can be managed without medication if done so under doctor supervision.
Step 1
Find out your blood pressure reading, and what it means, and work with your doctor to decide how you will monitor your levels as you work to manage your blood pressure. MedlinePlus lists 120/80 and lower as normal and 140/90 and higher as high. MedlinePlus defines pre-hypertension as levels of 120 to 139 systolic or between 80 and 89 diastolic.
Step 2
Stop smoking or using tobacco products. Nicotine causes your blood pressure to increase temporarily by constricting your blood vessels and making your heart beat faster. You can lower your risk of heart disease and lower your blood pressure by stopping the use of all tobacco products, according to the American Academy of Physicians' website, FamilyDoctor.org.
Step 3
Eat a healthy low-fat, low-cholesterol diet. The National Institutes of Health recommends the DASH eating plan to manage blood pressure. DASH, or Dietary Approaches to Stop Hypertension, can lower your blood pressure or reduce your risk for developing high blood pressure, according to the National Institutes of Health. The DASH plan limits fats, cholesterol, sugars and red meat. The plan includes fruits, vegetables, whole grains, fish and poultry. Recommended foods are high in calcium, fiber, magnesium, potassium and protein.
Step 4
Decrease your use of sodium. In some people, sodium can raise blood pressure levels. FamilyDoctor.org recommends that people with high pressure and those at-risk for high blood pressure or heart disease limit daily sodium intake to 1,500 mg. To help lower sodium intake, don't add salt to food and check food labels for sodium content. Pay special attention to the sodium content in canned foods, snacks and some medications.
Step 5
Lose weight if you are overweight. Work with your doctor to develop a weight-loss plan. According to FamilyDoctor.org, weight loss can lower your blood pressure.
Step 6
Exercise regularly and increase your daily physical activity. Regular exercise can lower your systolic blood pressure reading as well as some medication, according to MayoClinic.com. It takes up to three months to see a change in blood pressure levels, and you must continue exercising to sustain the benefits. MayoClinic.com recommends seeing your doctor about exercise restrictions if you have high blood pressure.
Step 7
Limit your stress. Stress can cause temporary spikes in your blood pressure levels. Stress may cause increases in unhealthy behaviors, such as drinking alcohol or overeating, which can increase your blood pressure. MayoClinic.com recommends relaxation techniques such as meditation, biofeedback and breathing exercises to lower stress levels.
References
- MedlinePlus: High Blood Pressure
- FamilyDoctor.org: High Blood Pressure---Things You Can Do to Lower Yours
- National Institutes of Health: Your Guide to Lowering Your Blood Pressure with DASH
- MayoClinic.com: Exercise---A drug-free Approach to Lowering High Blood Pressure
- MayoClinic.com: Stress and High Blood Pressure---What's the Connection?
