High blood pressure can be a silent killer, in that there are no obvious symptoms of the disease. It is easy to take steps toward lowering blood pressure, because results can be seen quickly. Also, lowering blood pressure helps to lower risks with other associated diseases, such as heart problems, diabetes and even obesity.
Lowering Blood Pressure
Step 1
Obtain your current average blood pressure with your blood pressure monitor. The average blood pressure should be obtained from no less than three consecutive readings. It is best to do this over the course of three days.
Step 2
Either visit with your doctor or check out www.dashdiet.org, to get information on the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. Physicians commonly recommend this to their patients, since it has lists of approved foods and recipes. The book can be purchased online, at any major chain bookstore, or your physician will give you a smaller handout. The book will have more recipes and examples than the physician's handout. The Mayo clinic even has some free recipes posted online. See the references section for specific links.
Step 3
Use the DASH diet handout to look at approved foods and meals for lowering blood pressure. Follow the plan exactly. The DASH diet foods not only keep the blood pressure from going up, but also provide some health measures that actually assist in lowering it. It is important to avoid either adding salt when cooking the meal, or using a salt substitute after the meal is prepared. Use your log book to record meals eaten, as well as blood pressure.
Step 4
With doctor approval, begin an exercise program of no less than 30 to 45 minutes a day, five days a week. This can be as mild as walking or as vigorous as an aerobics class. Any activity that produces a moderate sweat in 10 minutes is the appropriate pace for your body. Start with three days one week; then do four or five days the next week.
Step 5
Monitor and record your blood pressure daily, or every other day. Try to do it at the same time. Factors that can influence the readings are smoking within 15 minutes of a reading, having to go to the bathroom or major stress. A reading after a morning shower or just before bed, when you are most relaxed, may be the best times.
Step 6
Find a way to incorporate these healthy habits for life, and not just for two weeks.
Step 7
At the end of two weeks, look at the readings and trends of your blood pressure. The DASH diet, alone, should produce lower results of both the top and bottom numbers, within two weeks. Adding the exercise component will boost these results. A reading of less than 120/80 is considered healthy. A reduction of 5 to 10 points off both numbers is very good.
Step 8
Show your medical doctor your log and the healthy approaches you've taken to lower your blood pressure. Your doctor will help you continue to monitor changes. If the goal is to safely stop or avoid taking blood pressure medications, your doctor can help with that, as well.
Tips and Warnings
- The DASH diet can be obtained from a health professional, or purchased at a bookstore. Seek help from a dietitian, physical trainer, or health professional for support and advice. If you have associated conditions, such as obesity or diabetes, it is great to track those markers (weight change and blood sugar readings) in your logbook, as well.
- If you have other serious health conditions, talk to your doctor before engaging in physical activity. If you have food allergies, talk to a health professional about substitutions.
Things You'll Need
- Blood pressure monitor
- Diary to record readings
- DASH diet
- Calculator
