One in three adults in the United States suffers from high blood pressure each year, according to the National Heart Lung and Blood Institute. In most cases it presents no symptoms, but still causes severe damage to the major organs of your body. While many people take medication for this condition, a variety of methods exist to help control it naturally.
Monitor Your Blood Pressure Regularly
The American Heart Association recommends purchasing an automatic, cuff-style monitor that fits around your bicep. When taking your blood pressure, be sure to sit perfectly still in a supportive chair, with your arm placed on a flat surface at heart level. To ensure accuracy, avoid drinking beverages containing caffeine or smoking cigarettes 30 minutes prior to taking your pressure. Measure your pressure at the same time each day, or as your doctor recommends.
Watch Your Weight
Your weight and your blood pressure tend to go hand in hand. Therefore, as your weight increases, so too will your blood pressure. If you lose just 10 pounds, you could reduce your blood pressure significantly, according to the Mayo Clinic. Ask your doctor what he considers a healthy weight to be for you.
Examine Your Diet
Whether you need to lose weight or not, your diet plays a large role in your blood pressure. An optimal diet is one that is high in whole-grains, fruits and vegetables. The American Heart Association states that not only are these foods low in calories, which can help in your weight-loss efforts, they also help reduce cholesterol. In addition, aim for two servings of heart-healthy fish a week in place of high-fat red meats.
Lower Your Sodium Intake
Sodium is detrimental to the fight against high blood pressure because it causes the body to retain excess fluid, which forces the heart to work harder. Depending on your personal situation, your doctor may advise you to cut down on your salt intake, or eliminate it from your diet completely. As a recommendation, the American Heart Association states that for those diagnosed with this condition, an intake of 1,500 mg or less is sufficient.
Exercise Regularly
While each person's ability and needs will vary according to their health, a mere 30 to 60 minutes of physical activity, most days of the week, can have a profound impact on your blood pressure after a few weeks. This is especially true if you have been sedentary for a long period of time. Before beginning, speak to your doctor about devising a plan that will be effective and safe for you.
Watch the Alcohol
Alcohol, in small amounts, can be beneficial to your health. However when you take it beyond moderation, it can do more harm than good, especially to your blood pressure. The Mayo Clinic recommends no more than one drink per day for women, and two drinks per day for men. The equivalent to this is a 12-ounce beer or a five-ounce glass of wine.
Decrease Your Caffeine Intake
The jury is still out on caffeine and its effect on blood pressure. For some, it causes a quick spike in levels, and those who drink it regularly tend to have a higher blood pressure than those who do not according to the Mayo Clinic. However the human body can also build a tolerance to caffeine, meaning that over time, it has no effect on blood pressure. It is then recommended that if caffeine is a factor in your condition, cut down or eliminate it completely from your diet.
Quit Smoking
Of all the factors that increase your blood pressure, smoking may very well have the greatest impact. Not only does it raise your blood pressure while you smoke, it keeps it elevated for one hour after. Therefore, smoking continuously keeps your blood pressure constantly elevated.
Find Ways to Relieve Your Stress
While stress can temporarily increase your blood pressure, the medical community is not certain about its long-term effects on this condition. However every little bit helps and finding ways to relieve stress when it strikes is one of them.
First you need to identify what situations or incidents cause you the most stress. Then prepare for these situations by practicing deep breathing exercises, doing meditation or by taking a yoga class. Going for a walk may be all that you need.
Go For Regular Checkups
When suffering from high blood pressure, it is imperative to make, and keep, regular appointments with your primary care physician. He can track your progress, make adjustments to your treatment plan and advise you on how to better care for yourself as time progresses. Hypertension is not a condition that should be neglected, and your doctor is the one who can ensure your well-being.
