According to the American Heart Association, one in three adults has high blood pressure. You should take medication to control your blood pressure if your doctor recommends it; however, you can take control of your blood pressure and improve your overall cardiovascular health by making some lifestyle changes.
Eat Healthy
The National Heart, Lung and Blood Institute (NHLBI) recommends a diet that is full of fruits, vegetables and low-fat dairy foods and low in saturated fat, total fat and cholesterol. It recommends you eat whole grains, poultry, fish and nuts and reduce the amount of fats, red meats, sweets and sugary beverages. Eat low-fat or fat-free milk and other foods, use lean meats, bake instead of fry and cut back on using butter.
Reduce Salt and Sodium
The current recommendation for sodium intake is 2,400 grams a day, while your doctor might recommend less than 1,500 milligrams a day. You can reduce sodium by not adding salt to your meal, not eating canned foods, deli meats or frozen foods that are high in sodium. Check the labels of the prepackaged food you buy for the amount of sodium and stick to fresh fruits and veggies as much as possible.
Maintain a Healthy Weight
Obesity increases your risk for blood pressure. If you lose 10 pounds or more it can lower your blood pressure. Concentrate on increasing your physical activity and eating healthier. Weight loss is a gradual process and will happen if you change your lifestyle. If you need to lose weight, the NHLBI recommends losing 1/2 to 2 pounds per week.
Engage in Moderate Exercise
Thirty minutes of moderate exercise most days a week is recommended. If you have heart trouble, are over 50 or have a family history of heart disease, talk to your doctor first. Some examples might be walking, dancing or swimming. Exercise helps to maintain your blood pressure and has the added benefit of reducing stress.
Limit Alcohol
Limit your alcohol intake. If you drink, do so only in moderation; this means only one drink a day if you are a woman and two a day if you are a man. According to the NHLBI, one drink is the equivalent of 12 oz. of beer or 5 oz. of wine.
Quit Smoking
Smoking only temporarily raises blood pressure but it contributes to hardening of the arteries which can lead to a host of cardiovascular problems. If you don't smoke, don't start and if you do, consider quitting.
