Blood pressure is defined as the force that blood exerts on your blood vessels as it moves through them. Your blood pressure is determined by the rate at which your heart beats, the amount of blood in your vessels and the condition of your arteries. If you have high blood pressure, generally defined as 140/90 mm Hg or higher, you are at an increased risk of heart disease and heart attack. You can take several steps to lower your blood pressure.
Diet
One of the most important dietary changes you can make to help lower your blood pressure is to reduce the amount of sodium in your diet. When you eat too much sodium, your body retains water in an effort to maintain the proper fluid and electrolyte balance. The retention of water increases your blood volume, which also increases your blood pressure. You should limit your sodium intake to no more than 1,500 mg per day. You should also follow a diet that is low in fat, cholesterol, sugar and red meat. The majority of your diet should consist of fruits, vegetables, lean protein and whole grains. You should also limit your alcohol intake or eliminate alcohol completely.
Exercise
Regular exercise can significantly decrease your blood pressure. When trying to lower your blood pressure, you should engage in at least 30 minutes of moderate-intensity exercise on most days of the week. Examples of moderate-intensity exercise include walking, swimming, bike riding and dancing. Exercise can also help you lose excess weight, which can also decrease your blood pressure. The National Heart, Lung and Blood Institute notes that losing 7 to 10 percent of your body weight can significantly reduce your blood pressure and the risk of experiencing complications due to high blood pressure. Eventually, you should work to decrease your body mass index, or BMI, to less than 25, which is considered normal weight.
Lifestyle Changes
Smoking causes your blood vessels to constrict, which can increase your blood pressure. Smoking also causes your blood vessels to become damaged, increasing your risk of heart disease. Quitting smoking is a vital component of reducing your blood pressure. High amounts of stress also contribute to increased blood pressure. Engaging in stress reduction techniques, such as yoga or deep breathing, may help reduce your stress and lower your blood pressure.
Medications
A variety of medications are also available to help lower your blood pressure if diet and lifestyle changes are not sufficient. Some types of blood pressure medications work by triggering your body to excrete excess amounts of fluid and sodium from your blood, which can help lower your blood volume and your blood pressure. Other types of blood pressure medication work by triggering your blood vessels to dilate, reducing your heart rate. This can help improve blood flow and reduce your blood pressure.
