The severity of your high blood pressure problem will determine what measures you need to take to regulate it. If you have mild to moderate hypertension (high blood pressure), you may be able to avoid taking drugs by making lifestyle changes. If it is high enough that medication is advised, you can still make changes that could preclude drug therapy. In some cases, meds may always be necessary, but the lifestyle changes will still be beneficial.
Diet and Nutrition
Step 1
Know your diet. Avoid eating at fast food restaurants. Watch the foods you snack on and make sure they are high in fiber and low in sodium and sweeteners. Avoid highly processed foods.
Step 2
Eliminate foods that are high in sodium. Read labels on the foods you purchase at the grocery store. You can use herbal combinations, such as Mrs. Dash, in place of salt. Cook your own meals from scratch as often as you can. Store leftovers in the fridge or freezer and take them for lunch.
Step 3
Buy a cookbook that has low-sodium recipes. Check websites for your favorite brands and see if they offer recipes using their products.
Step 4
Reduce your consumption of alcohol. Do not binge drink. Avoid drinking on a daily basis.
Step 5
Keep a food journal. Know what foods you like and what you don't. Document any diets that you have tried and what you like about it.
Regular Exercise
Step 1
Purchase a few pieces of inexpensive workout equipment. Small free weights, an exercise ball and workout videos are all ways you can begin with. Get a complete physical before you start any workout routine.
Step 2
Begin a walking routine. Start with one or two blocks or walk a mile. You can purchase a treadmill or step machine for days when you can't walk outside.
Step 3
Hire a personal trainer if you can afford one. You may also want to get a membership to a gym. Keep a log of the time you spend at the gym, documenting workouts you enjoy and those you don't.
Step 4
Exercise with a friend. Working out in a group setting can offer motivation as well as support. Look for gyms that offer "buddy" memberships, where two can sign up for a discount.
Step 5
Join a sports team. Basketball, softball and volleyball leagues play year round in some areas. Start out slow and increase play time. Coaching a team can also offer good amounts of exercise and activity.
Reduce Stress
Step 1
Learn relaxation techniques. Meditation and relaxation techniques can lower blood pressure and increase breathing capacity. Take a 5-minute break to collect your thoughts.
Step 2
Surround yourself with a support system. Find groups with the same goals you do. Ask friends and family to join you in reaching some of your goals.
Step 3
Take a breath. Learn how to breathe. Breathing exercises are relaxing and nourish the body with vital oxygen. Taking a deep breath when you start to feel overwhelmed allows your body to recenter itself.
Step 4
Get professional counseling. Talk to a counselor when you begin to feel that things are beyond your control. Allow yourself the opportunity to get help if you need it.
Step 5
Learn a hobby. Find something you like to do and pursue it. Learn to sew, draw or build models. Discover the outdoors by fishing, hiking and camping.
Tips and Warnings
- Get a complete physical.
- Consult a physician before beginning any workout program or drastically changing your diet.
Things You'll Need
- Exercise equipment
- Walking shoes
- Low-sodium cookbook
- Support system
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