High blood pressure is known in the medical world as hypertension. When your reading is 140/90 or higher, you are at risk for having a stroke, heart attack, heart failure, kidney disease and early death according to the National Heart Lung and Blood Institute. Although medications might be effective for treating high blood pressure, they can also cause unwanted side effects. An easier way to reduce your blood pressure levels is through lifestyle adjustments.
Step 1
Place the saltshaker in the cupboard and leave it there. Give up salt and reduce your intake of other high-sodium foods like chips, pretzels, canned soups, frozen dinners and soy sauce. Sodium can cause water retention, which elevates your blood pressure. Use seasonings that are low in sodium to flavor your food, such as bay leaf, oregano, sage, parsley, marjoram and rosemary.
Step 2
Restrict your intake of alcohol. Not only does alcohol cause liver damage, but it can also have a negative impact on your blood pressure. If you drink alcohol, limit it to no more than one drink per day if you are female or two drinks per day if you are male, according to the Family Doctor website.
Step 3
Stop using tobacco products. Not only does smoking or chewing tobacco immediately raise your blood pressure temporarily, but the chemicals in tobacco also can damage the lining of your artery walls, according to the Mayo Clinic's website. Seek the help of your doctor for smoking cessation methods and also avoid secondhand smoke.
Step 4
Get moving. Increase your physical activity levels. Do something that you enjoy to keep yourself motivated, like brisk walking, playing tennis, hiking, weight lifting, elliptical training or cross-country skiing. Regular physical activity can lower high blood pressure and reduce your risk for other health problems, according to the National Heart Lung and Blood Institute. Shoot for at least 30 minutes a day and exercise in multiple bouts if you have a busy schedule.
Step 5
Cut calories. People who are overweight are more likely to have high-normal to mild-high blood pressure, according to the American Heart Association. Cut your intake by 500 calories a day to promote 1 lb. of weight loss on a weekly basis. Maintain your weight if you are currently in your recommended range by eating sensible portions with your meals.
References
- MedlinePlus: Hypertension
- Health Central: Low-Sodium Seasoning Suggestions
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
- Mayo Clinic: High Blood Pressure Risk Factors
- National Heart Lung and Blood Institute: How Is High Blood Pressure Treated?
- American Heart Association: High Blood Pressure, Factors That Contribute To
