Hypertension, or high blood pressure, often leads to heart disease. It is known as the "silent killer" because it has few symptoms, and many who have high blood pressure are unaware. When left undetected or untreated, it can lead to heart and kidney failure, heart attack, stroke and early death. Simple changes in your life can help you control hypertension.
Reduce Your Intake of Salt
Consuming too much salt increases your volume of bodily fluids, which raises your blood pressure. The recommended sodium limit is 2,400 mg per day for healthy adults. When you have hypertension, you should lower this amount to 1,500 mg per day. Do not add salt to your your food when cooking or to your food before you eat. Read labels on pre-packaged foods such as canned soups or frozen food; manufacturers add salt to these products to preserve their shelf life. Cook natural foods as much as possible, using spices such as oregano or Italian seasoning. A salt substitute may be an option; however, check with your doctor before using it.
Follow the DASH Diet
The DASH diet -- Dietary Approaches to Stop Hypertension -- promotes fruits, vegetables, whole grains, lean meats and fish, low-fat dairy, nuts and beans. It is low in sodium, which helps control your sodium intake. The diet's major benefit is in controlling your blood pressure. Additional benefits are lower cholesterol and weight loss. Although designed specifically for people with hypertension, the DASH diet benefits your entire family. You can find recipes in the Resources section.
Shed Excess Weight
MayoClinic.com explains that blood pressure tends to increase with weight. A loss of 10 lb. can make a difference; however, the more you lose, the lower your blood pressure. An added bonus is the efficacy of medication -- weight loss increases the effectiveness of blood pressure medication. Although weight loss is important, you need to measure your waist. The weight you carry in your mid-section has the most impact on your blood pressure. Men whose waist line is greater than 40 inches are at greater risk, while women whose waists are greater than 35 inches have reason for concern.
Exercise Regularly
A healthy blood pressure is 120/80. Doctors now believe 115/75 is better yet, according to MayoClinic.com. Stage 1 hypertension occurs when the systolic, or top number, ranges between 120 and 139 -- or when the diastolic, or bottom number, is between 80 and 89. The most severe is stage 2 hypertension; the systolic is 160 or greater, or the diastolic is 100 or more. Exercise can lower these by 4 to 9 points, sometimes within a few weeks, if you have been inactive. Controlling blood pressure requires regular exercise most days of the week. Thirty to 60 minutes a day of moderate physical activity is recommended. Your doctor should help devise the plan.
Manage Stress
Stress can cause a temporary increase in blood pressure. Determine what triggers stress and attempt to avoid these situations. If this is not possible, use various techniques such as deep breathing exercises. Close your eyes, breathe deeply in through your nose and let the breath out slowly through your mouth as you count to 10. Do this as many times as you need to. Try a yoga class or meditation.
Quit Smoking and Drinking
Smoking can increase your blood pressure by a minimum of 10 points for at least an hour after smoking one cigarette. The more you smoke within that hour, the longer your pressure remains elevated.
Small amounts of alcohol can can decrease your blood pressure between two and four points -- this is one drink a day for a woman and two drinks a day for a man. Anything more than this and your pressure not only rises by a number of points, but the effectiveness of your blood pressure medication is reduced.
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