High blood pressure, also known as hypertension, has become a common problem for Americans, and is known as a "silent killer" because symptoms are rarely felt until serious health conditions have reared their heads. The American Heart Association explains that a great many cases of high blood pressure are caused by overeating, obesity and eating the wrong foods. Reducing blood pressure by managing it with changes in lifestyle and diet is one way to be proactive about your own health and possibly avoid having to take blood pressure-lowering medications.
Step 1
Have your doctor regularly check your blood pressure to confirm that it is in normal range. This way you can refer to a baseline.
Step 2
Buy a home blood pressure meter to monitor your own blood pressure. Review the Dabl Educational Trust or the British Hypertension Society websites for a list of recommended home blood pressure monitors that have been pretested for accuracy (see Resources).
Step 3
Avoid foods known to increase or cause hypertension like alcohol, sodium, animal fats, fast foods and snack foods, like potato chips. FamilyDoctor.org explains that by reducing sodium intake, you can lower your high blood pressure and relieve strain on the kidneys.
Step 4
Eat low-fat diary products, organic foods especially fruits, vegetables and fiber in the form of whole grains and legumes suggests Healthy Holistic Living. Add water to your diet. Drink eight to 10 glasses of water daily, suggests the American Heart Association.
Step 5
Add fish oils to your diet, high in omega-3. The National Institutes of Health (NIH) explains their healthful benefits for the entire body and advises that they're beneficial in preventing heart disease and hardening of the arteries.
Step 6
Make lifestyle changes and learn new habits. Lose weight and strengthen your heart through exercise. Join a gym, take a walk, sign up for yoga class or join a martial arts center and take tai chi or another martial art to improve coordination and exercise every part of your body. The National Institutes of Health recommends adding physical activity to your daily routine to help control blood pressure, prevent heart disease and lose weight.
Tips and Warnings
- While you're making lifestyle changes to prevent disease and improve your hypertension, quit smoking, advise the NIH and the American Heart Association. There are a number of aids available that can help and your heart and lungs will love you for it.
- Talk to your doctor about whether it is safe for you to undertake lifestyle changes.
Things You'll Need
- Blood pressure cuff
