When someone is suffering from high blood pressure, or hypertension, an increased amount of force is placed on the walls of the arteries during blood circulation. Although the exact cause of this condition is still unknown, the American Heart Association advises that certain lifestyle factors can contribute to hypertension. By changing these factors, people can naturally treat and better control their blood pressure.
Losing Weight
One of the easiest and most effective methods of treating high blood pressure is weight management. People who carry excess weight tend to have higher blood pressure than those who maintain a normal weight for their height. This is because the heart must work that much harder in overweight or obese people to circulate blood, which gives rise to blood pressure, the American Heart Association says. By dropping excess pounds, less strain is placed on the heart. The Mayo Clinic says 10 lbs. of weight loss can drastically improve blood pressure.
A Balanced Diet
The Mayo Clinic suggests that a healthy, well-balanced diet can naturally treat high blood pressure. This means eating more fruits, vegetables, legumes and whole grains. It also means sticking with seafood, poultry, lean meats and low-fat dairy. By eating a wide array of foods, people expose themselves to more vitamins, minerals and other nutrients that can help improve blood pressure.
But incorporating healthier foods into the diet may not be enough. It's often necessary to restrict certain foods as well. Saturated fat, trans fat, cholesterol and sodium have all been linked to an increase in blood pressure, so limiting or eliminating such foods may help some people treat hypertension. The American Heart Association recommends keeping saturated fat intake to less than 7 percent of total calories, trans fat to less than 1 percent of total calories, cholesterol to fewer than 200mg and sodium to fewer than 1,500mg.
Exercise
Another important facet in treating high blood pressure is exercise. Inactivity can greatly contribute to the development of hypertension, the American Heart Association says. People can frequently experience a reduction in blood pressure upwards of 9mm/Hg by taking part in 30 to 60 minutes of exercise most days of the week, the Mayo Clinic says. This can be anything from walking or jogging to biking or swimming.
Avoiding Alcohol
The amount of alcohol a person drinks can also play a role in blood pressure, according to the American Heart Association. The Mayo Clinic recommends keeping alcohol intake in moderation, which is defined as one drink for women and two drinks for men. A 12-oz. bottle or can of beer, a 5-oz. glass of wine or a cocktail containing 1.5 oz. liquor is equal to one drink.
Avoid Tobacco
Much like diet and alcohol, tobacco use can also contribute to high blood pressure, which means quitting this habit should help to improve this condition. The Mayo Clinic says nicotine can increase blood pressure by 10mm/Hg for 60 minutes at a time. Someone who smokes regularly is keeping his blood pressure at a consistent elevated level, which takes a toll on the arterial walls.
