1. Blood Pressure Is More Than Just a Number
When your doctor checks your blood pressure, he is checking the pressures that your heart is working against to empty and fill with blood. Normal blood pressure for most people is less than 140/90. However, if you have diabetes, heart disease or kidney disease, your doctor may give you different goals. If you have high blood pressure, your heart has to work harder against this higher pressure. Over time, untreated high blood pressure can lead to heart disease or stroke. Living a healthy lifestyle and keeping your blood pressure within normal range can keep you healthy.
2. Maintain a Healthy Weight
Being overweight can make your heart work harder. Losing just 10 lb. can cut your risk of heart disease and diabetes significantly, as well as potentially lower your blood pressure. Make sure you talk to your doctor before you start an exercise program, especially if you have high blood pressure or heart disease. If you are not used to exercising, starting slowly and gradually increasing your workout length and intensity can keep you motivated and reduce your risk of injury.
3. Put Away the Salt Shaker and Read Labels
Many people are sensitive to sodium, which can cause their blood pressure to increase after eating foods with a moderate to large amount of salt. Most people eat a large amount of sodium daily without realizing it. Notorious offenders include canned soups, frozen meals and fast food. Become savvy with reading food labels, and if you're curious about your sodium intake, tally up the grams of sodium that you eat in a day. If you have high blood pressure, you may want to cut back to 2 g per day or less. Try to prepare most of your meals at home, and include plenty of fresh fruits, vegetables and whole grains. Substitute salt with fresh herbs.
4. Reduce Stress
Stress and anxiety can temporarily increase blood pressure. However, if you are chronically stressed and have a high level of anxiety, this may cause your blood pressure to be frequently elevated. Incorporate simple stress-reduction techniques such as deep breathing, yoga, regular exercise, a warm bath or meditation into your daily routine.
5. Purchase a Blood Pressure Cuff
If your health care provider has diagnosed you with high blood pressure, it may be a good idea to buy a blood pressure cuff so that you can check your pressures at home. You can purchase portable cuffs from any pharmacy, and higher price doesn't necessarily translate into more accurate readings. The more accurate models tend to have a cuff that can be worn around the upper arm. When in doubt about the accuracy of your cuff, bring it in to your next doctor's appointment and compare your readings to your doctor's blood pressure readings.
