High blood pressure occurs when your heart is forced to work harder than normal to push blood through your arteries, such as what happens when plaque builds up on your artery's inner walls. A serious medical condition, high blood pressure can lead to heart attack, heart disease, congestive heart failure and stroke, says the American Heart Association. Poor diet, a sedentary lifestyle and uncontrolled stress -- or being in a constant state of the "fight or flee" syndrome -- can all contribute to high blood pressure. For good health, it's crucial to lower high blood pressure by following some basic guidelines.
Step 1
Reduce the sodium in your diet. A high-sodium diet is a major contributor to high blood pressure. According to the Colorado State University Extension, eating less sodium is a reliable way to lower blood pressure in all hypertensive patients. Cut down on salt wherever possible by choosing low-sodium packaged foods, avoiding the saltshaker at meals and leaving out any added salt when cooking.
Step 2
Eat plenty of fruits and vegetables, whole grains and low-fat dairy products, advises MayoClinic.com. These are the main elements of the "DASH diet," a medically approved eating plan for the treatment of high blood pressure. Lean proteins and small amounts of fats and sweets are also allowed, but the emphasis is on low-fat, low-cholesterol, nutrient-rich foods.
Step 3
Become physically active. Regular exercise -- about 30 to 60 minutes most days of the week -- helps control blood pressure. According to MayoClinic.com, it only takes a few weeks of exercise to see an improvement in blood pressure. Choose an activity you enjoy and participate as often as you can.
Step 4
Reduce the stress in your life. Constant, uncontrolled stress puts your body in a chronic state of "fight or flee" mode, meaning you're always anxious, alert and on edge. While this response is useful in times of true danger, as a response to daily life events, it can be detrimental to your health, including your blood pressure. Eliminate unnecessary sources of stress in your life, and use healthy coping strategies to manage stressors you can't eliminate. Yoga, meditation, exercise and counseling can all help relieve stress.
Things You'll Need
- Exercise equipment
