High blood pressure typically does not cause any noticeable symptoms, but if uncontrolled it can result in serious consequences, like a heart attack, stroke, or kidney disease. Although medications can help control blood pressure, doctors recommend diet and lifestyle changes that can have significant effects on lowering blood pressure as well.
Factors to Avoid
Smoking, caffeine and stress can all cause temporary increases in blood pressure. Nicotine and caffeine are stimulants that can cause the heart to beat faster and the blood vessels to constrict. Stress causes the release of hormones that have the same effects. Quitting smoking and avoiding second-hand smoke can help lower blood pressure. The Mayo Clinic recommends limiting caffeine to less than 200 mg per day, the approximate equivalent of two cups of coffee. Although it is impossible to eliminate all sources of stress, exercise, meditation and massage are beneficial ways to deal with unavoidable stressors.
Effects of Alcohol
In moderation, alcohol can lower blood pressure. However, the negative effects of too much alcohol far outweigh the potential benefits of drinking in moderation, so doctors do not recommend non-drinkers take up the habit just to lower blood pressure by a few points. According to the Mayo Clinic, more than one drink per day for women or more than two per day for men can increase blood pressure and interfere with blood pressure medications. Four or more drinks can cause a dangerous spike in blood pressure. Heavy drinkers need to cut back gradually, because sudden elimination of drinking can also trigger higher blood pressure.
Manage Weight
People who regularly exercise tend to have lower heart rates, leading to lower blood pressure. Regular exercise also helps to manage body weight, an independent risk factor for high blood pressure. Losing as little as 10 pounds can reduce blood pressure, and in general, the benefits keep accruing with increasing weight loss .
Dietary Factors
Doctors recommend the DASH diet to control blood pressure. DASH stands for Dietary Approaches to Stop Hypertension, a plan that basically advocates eating plenty of fruits, vegetables and grains while limiting saturated fat, cholesterol and sodium. People with high blood pressure should aim for a sodium intake of less than 1500 mg per day.
Benefits
Lifestyle changes can significantly benefit people with high blood pressure and help them control their condition and bring it within a more healthy range. For example, exercising as little as 30 minutes per day can reduce blood pressure by 4 to 9 mm Hg within just a few weeks, says the Mayo Clinic. Lifestyle changes can help people with high blood pressure to reduce their reliance on blood pressure medications. Although these medications are effective and often necessary, they do cause side effects, so minimizing their use is an important goal in the pursuit of optimal health.
