High blood pressure, known as hypertension, has been reported by the American Society on Hypertension to affect 32 percent of American adults; an additional 33 percent are affected by pre-hypertension. The complications of hypertension can be disastrous and include heart attack, stroke, brain damage and a variety of serious illnesses. There are several steps you can take to lower your blood pressure.
Medication
The most significant way to reduce your blood pressure is to take your medication as ordered. Many patients quit taking diuretics because they do not like the side effects. If you have significant side effects from any medicine, talk with your physician about the problem and never just stop taking any prescribed medication. He may have guidance on managing the annoying effects or be able to substitute a different medication. Follow your doctor's recommendations for follow-up appointments and take care of any other health conditions you have, especially heart disease or diabetes.
Monitor Nutrition
Many physicians recommend the Dietary Approaches to Stop Hypertension (DASH) diet for patients with high blood pressure. The diet stresses the importance of fruits, vegetables, low-fat dairy products, beans, fish, poultry cuts without skin, lean meat and whole grains. It encourages you to limit your intake of trans fats, saturated fats, sodium and sugar. The Mayo Clinic recommends that you keep your sodium intake at 1,500 mg per day or less for maximum blood pressure benefit. This can be accomplished by avoiding table salt, added salt in cooking and processed foods. Some practitioners advise that you increase your dietary potassium, but you should ask your physician first, as this can be harmful in some kidney and other disorders.
Stop Smoking
If you smoke cigarettes, find a way to quit. Many programs are available and your physician can prescribe a smoking cessation aid or recommend an appropriate resource. Most patients are successful only when they have a plan plus support; do not hesitate to seek a support group or other encouragement. While difficult, quitting smoking can be one of the most important steps you ever take for your health and future.
Lose Weight
If you are overweight or obese, strive for a normal weight. For most people, making small changes works better than trying a radical lifestyle makeover. Reducing your caloric intake by 500 calories a day can help you lose a pound each week. Try to maintain your same volume of food, while making smarter choices. Instead of a slice of apple pie, eat two fresh apples. Instead of potato chips, eat a serving of air-popped popcorn. Take food with you in the car and to work so that you are not tempted to make unhealthy choices.
Increase Activity
The American Heart Association recommends that you have two hours and 30 minutes of physical activity spread throughout the week. This should be good aerobic activity that lets you work up a sweat. Decide if you prefer to participate in a team sport or work out on your own. Consider whether you like going to the gym or exercising in private. Exercise performed outside on nice days, such as jogging, often has additional benefits. You may like to vary your exercise to decrease boredom. Ask your physician what level of activity is safe for you before embarking on a new exercise program.
Limit Alcohol
If you drink alcohol, avoid its overuse. Women should have no more than one alcoholic drink per day and men should have no more than two. People over 65 should limit themselves to one alcoholic drink per day, according to Mayo Clinic.
