High blood pressure, also known as hypertension, is a life-threatening condition diagnosed when your reading is 140/90 or higher. According the the National Institutes of Health, high blood pressure usually has no symptoms, but it can cause serious problems, such as stroke, heart failure, heart attack and kidney failure. To avoid the side effects that can come from prescription drugs, you might want to choose to treat your high blood pressure naturally.
Step 1
Make better food choices when you sit down to eat. Cut back on the foods that are high in saturated fat, sodium and cholesterol. Deep fried foods, fast food, packaged baked goods, processed meats, canned soups and frozen dinners are examples of foods you should avoid. Follow a diet that is high in nutrient dense foods like low-fat dairy, fruits, vegetables, whole grains and beans.
Step 2
Give up the cigarettes. Most people know that smoking can damage your lungs, but it can also damage the blood vessels in your heart and exacerbate your condition. If you currently smoke, give it up. If you do not smoke, don't start. In both cases, avoid secondhand smoke.
Step 3
Reduce your intake of alcohol. Excessive alcohol consumption can not only damage your liver, but it can also increase your blood pressure. Drink no more than one to two beverages a day.
Step 4
Exercise on a regular basis. Choose exercise that you find enjoyable, such as walking, running, weight lifting, playing racquetball, elliptical training or in-line skating. Aim for at least 30 minutes of daily exercise. If you do not have time to do it all at once, break it up into two or three smaller sessions each day.
Step 5
Reduce your stress levels by doing some form of relaxation activity. Yoga, meditative breathing, tai-chi and muscle relaxation are all examples of relaxation techniques.
Step 6
Lose weight if you are not in your normal range. According to the Mayo Clinic, if you're overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure. Keep your portion sizes under control when you are eating and make sure to stay active to maintain a healthy weight.
