Hypertension (high blood pressure) is one of the leading causes of stroke, kidney and heart disease. It is important to try to lower your blood pressure the moment you become aware that the reading is too high. Hypertension can damage your arteries. Making some important lifestyle changes should help bring your blood pressure back to a healthier level.
Steps to Lowering Your Blood Pressure
Step 1
Read food labels and eat fresh produce. Many processed and canned foods have salt in them, which can lead to high blood pressure. Instead, make it a habit to select foods that are low-sodium. Reducing salt can provide immediate benefits for your blood pressure. Eat fresh, whole foods whenever possible.
Step 2
Maintain a habit of exercise. If you cannot allocate at least one hour a day for exercise, incorporate physical household activities into your day, such as washing windows, cleaning your car, vacuuming the house and gardening. Use stairs whenever possible.
Step 3
Reduce your stress levels. Stress constricts blood vessels and is a key factor in raising blood pressure. Seek a doctor's help if need be, and practice yoga or meditation to lower blood pressure. Exercise also reduces stress. According to the National Institutes of Health (NIH), "Stress can cause hypertension through repeated blood pressure elevations as well as by stimulation of the nervous system to produce large amounts of vasoconstricting hormones that increase blood pressure." Factors involved in stress affecting blood pressure include job strain, race, your social environment and emotional distress, the NIH notes.
Step 4
Limit your alcohol intake. Studies show that red wine can benefit heart health when consumed in moderation, by reducing inflammation in the blood vessels that could occur with high blood pressure. It is important, however, to discuss individual benefits of consuming red with your doctor. A study published in July 2009 in the Journal of Public Health states, "In fully adjusted analyses, surpassing guidelines for sensible alcohol intake was associated with an increased risk of hypertension." The Centers for Disease Control and Prevention defines moderate alcohol intake as one drink daily for women, two for men; these amounts are cited in the Dietary Guidelines for Americans from the U.S. Department of Agriculture and U.S. Department of Health and Human Services.
Step 5
Avoid smoking. If you are a smoker, quit. And keep in mind that inhaling someone else's smoke, passive smoking, also is harmful. Nicotine, a chemical in cigarettes, can lead to high blood pressure, because it narrows blood vessels. If you are interested in smoking cessation, several medications can help you; discuss the details with your doctor. Also, ask for advice--and support--from people who successfully stopped smoking.
Step 6
Lose weight. Gaining weight is one of the common causes of high blood pressure. Losing as little as 5 pounds can lower your blood pressure. Exercise and cut calories to get your weight under control and lower your blood pressure. Check your Body Mass Index (BMI) each week to track your weight-loss progress. Check your blood pressure frequently, too, and follow your doctor's recommendations for taking medications.
