Your blood pressure is a measurement of how much pressure is required to pump blood through your arteries. The higher the number, the more force that is required. Blood pressure is measured in two numbers, systolic and diastolic pressure, respectively. A normal blood pressure reading is 120 over 80, usually shown as 120/80. Systolic pressure of 140 or more and diastolic pressure of 90 or more, are indications of high blood pressure. Prolonged high blood pressure can have a severe impact on your body and cause other health problems such as cardiovascular disease. There are steps you can take to lower blood pressure, but to create long-term results, you must be consistent over time.
Step 1
Talk to your doctor to get a full understanding of what your blood pressure measurements are. Blood pressure that is in the severe range--such as 160+/100+--may require medication to regulate your blood pressure levels.
Step 2
Avoid alcohol and tobacco. These substances affect your cardiovascular system as soon as you use them. Using them will undoubtedly have the opposite effect if you're trying to lower your blood pressure.
Step 3
Eat a healthy diet containing fresh fruits, vegetables, protein and whole grains. Avoid foods that are high in fat and those that contain preservatives. Fat and cholesterol in your bloodstream slows down the flow of blood and causes your body to work harder, this can increase your blood pressure. Fruits, vegetables and whole grains are nice complements to your diet because they contain fiber, which acts as a filter to keep your blood free of fatty substances.
Step 4
Reduce your sodium intake. Salt, like fat and cholesterol, can concentrate your blood quickly and cause your blood pressure to increase. It takes a significantly longer amount of time to flush it out of your system. Use salt alternatives or experiment with herbs and spices to give food flavor.
Step 5
Exercise daily for 20 to 30 minutes. An activity as simple as a brisk walk can strengthen your cardiovascular system enabling it to work more efficiently under pressure, thereby lowering your blood pressure.
Step 6
Maintain a healthy weight by eating a balanced diet, exercising and getting plenty of rest. Keeping your body at a healthy weight eliminates the need for it to work harder to support your cardiovascular system. Extra weight causes your body to work harder, increasing your blood pressure.
Step 7
Reduce or eliminate stress as much as possible. Stress can greatly impact your blood pressure. Practice relaxation techniques such as yoga or breathing exercises for a regular release of tension.
Tips and Warnings
- Inform your doctor of any steps you're taking to lower your blood pressure so she can make recommendations and help you track your progress. Check your blood pressure regularly to gauge which lifestyle changes have positive or negative effects.
