High blood pressure is also known as hypertension, and refers to a blood pressure reading of 140/90 or above. Having high blood pressure can cause complications such as aneurysms, blocked arteries, heart attacks and complete heart failure. Symptoms are generally mild at first, but if high blood pressure goes untreated and becomes more extreme, nosebleeds, headaches and dizzy spells can appear. If you have high blood pressure, there are several steps you can take to lower it that involve lifestyle adjustments and conventional treatments.
Step 1
Reduce your sodium intake. Sodium is an electrolyte that helps with blood volume and nerve impulses in the body. When your sodium levels are elevated, water retention can occur and make your high blood pressure even worse. To help lower it, cut back on your intake of salt and high-sodium foods like soups, condiments, frozen dinners and high-sodium drinks.
Step 2
Lose excess weight. Being overweight is a risk factor for many debilitating conditions like diabetes and cancer. It can also cause your blood pressure to be elevated. According to the Mayo Clinic, losing 10 pounds can help lower your blood pressure significantly. To lose a pound a week, cut your daily food intake down by 500 calories.
Step 3
Consume alcohol in moderation. Alcohol is known for doing damage to the liver and brain when it is consumed in high amounts. When you drink it in moderation, it can actually help your blood pressure. If you are a woman, moderation would be one drink a day. If you are a man, it would be two a day.
Step 4
Follow the DASH diet. The DASH diet is recommended by the National Heart, Lung and Blood Institute, and it stands for "Dietary Approaches to Stop Hypertension." It consists of fruits, vegetables, low-fat dairy products, whole grains, beans, lean meats, nuts and foods that are high in potassium. Following this diet can help lower your blood pressure and cholesterol.
Step 5
Give up smoking. Smoking is a habit that can become addicting due to the nicotine content in tobacco. It can also cause damage to your lungs and blood vessels to your heart. To lower your blood pressure, quit smoking and avoid secondhand smoke as it can be just as dangerous.
Step 6
Get more movement. Regardless if you call it "exercise" or "physical activity," the end result is still the same. You can lower blood pressure by doing it. According to the American Heart Association, physical activity can help lower your blood pressure, manage weight, strengthen your heart and manage your stress levels. Aim for 30 minutes of exercise on most days of the week and do something that you enjoy. Examples include running, biking, hiking, playing basketball and walking.
Step 7
Talk to your doctor about medication. If you have tried numerous lifestyle adjustments, and still can't get your blood pressure down, talk to your doctor about a prescription drug. Examples of these are diuretics, beta blockers, alpha blockers, vasodilators and calcium channel blockers.
