High blood pressure (hypertension) is a very prevalent health problem in Western nations. Though some people require medication to control their blood pressure, many wish to avoid the costs and potential side effects of medication if possible. Diligent commitment to certain lifestyle details can make possible for many the goal of lowering blood pressure without medication.
Step 1
Lose weight. According to information provided by the U.S. Department of Health and Human Services, losing even 10 pounds can have a significant impact on your blood pressure. Losing weight has the biggest effect on those who are overweight and already have hypertension. Even if you are only slightly overweight, the effort to achieve and maintain normal weight is one of the most important measures you can take for improving your blood pressure and your overall health.
Step 2
Reduce salt. An association between sodium and hypertension has long been recognized. In cultures where salt is not routinely added to foods, hypertension is not a major health problem. The maximum recommended daily consumption of sodium for an adult is 2,300 mg. The average American consumes more than double this amount. An eye-opening 2009 report published in the American Journal of Health Promotion concluded that by reducing average sodium consumption to just the maximum recommended level, cases of hypertension in the U.S. would be decreased by 11 million, with a cost savings of $18 billion per year.
Reducing sodium intake requires efforts that go beyond keeping the salt shaker off the table. You really have to reduce consumption of canned and processed foods, avoid restaurants and read labels.
Step 3
Exercise regularly. Exercise aids in weight-loss and leads to perspiration, which removes salt from the body. Exercise causes blood vessels to dilate, which lowers the peripheral resistance to blood flow. Exercise increases the rate of circulatory exchange, which helps the kidneys function more efficiently. All of these are good for blood pressure.
Strive for 30 minutes per day of "activity". This could include gardening, going for a walk or dancing. It doesn't require a membership to a health club. Choose exercises that emphasize sustained moderate efforts that modestly elevate the heart rate and get you to break a sweat.
There may be short-term increases in blood pressure associated with heavy weight-lifting making this type of exercise a less optimal choice for addressing hypertension.
Step 4
Stop smoking. Smoking can elevate blood pressure and will also increase independent risk factors for heart disease and stroke. Stopping can be a key factor in your effort to control blood pressure. Your local health department will be able to provide you with free or low-cost assistance in your efforts to kick the habit.
Tips and Warnings
- Drink plenty of water. Look for healthy ways to manage stress. Get enough sleep nightly.
- Prolonged elevation in blood pressure increases the risks of heart attacks and strokes. Temporary or long-term use of medication may be necessary to bring blood pressure under control while addressing lifestyle issues.
References
- U.S. Department of Health and Human Services
- "American Journal of Health Promotion"; Potential Societal Savings from Reduced Sodium Consumption in the U.S. Adult Population; K. Palar and R. Sturm; September 2009
