Hypertension, or high blood pressure, is often called the "silent killer." It often does not have any symptoms and may be detected during a routine doctor's examination. Normal blood pressure is any reading under 120/80. High blood pressure is a reading over 140/90. A diagnosis of high blood pressure can be alarming, but there are steps that you can take to lower your blood pressure with lifestyle changes and/or medication.
Step 1
Remember DASH. DASH stands for Dietary Approaches to Stop Hypertension. Eat a diet high in fresh fruits and vegetables, fat-free dairy products, beans, high-fiber foods and fish. Avoid added sugars and red meat. This diet is recommended by the American Heart Association for preventing and treating high blood pressure.
Step 2
Cut down your level of salt. Do this by not adding salt to foods and by reading labels for their sodium content. Avoid prepackaged foods, as these tend to be high in salt. The American Health Association recommends consuming a maximum of 1,500mg of sodium per day if you have hypertension.
Step 3
Lose weight if you are overweight or obese to lower your blood pressure. Ask your doctor for an exercise plan that is safe for you, and stick with it. Eat an appropriate amount of healthy foods to lose weight at a reasonable rate. Ask your doctor or nutritionist for advice.
Step 4
Cut back on alcohol if you drink. Limit yourself to one drink per day if you are a woman, and two drinks per day if you are a man. Alcohol can cause a rise in blood pressure, according to the Mayo Clinic.
Step 5
Quit smoking to lower your blood pressure, as smoking can raise blood pressure. Ask your doctor for help if you are having trouble quitting.
Step 6
Relax. Try meditating, breathing exercises or other stress-relieving techniques. The Mayo Clinic recommends reducing stress as much as possible if you have high blood pressure.
Step 7
Take any medications your doctor prescribes. Some patients will require hypertension medications, which may include beta blockers, diuretics, ACE inhibitors or other types of medicine.
Tips and Warnings
- Tell your doctor about all medications and herbal supplements that you are taking, as many of these can cause high blood pressure or may interact with your blood pressure medications.
