High blood pressure, known as hypertension, occurs when the pressure inside the arteries is higher than normal. Causes range from genetics to unhealthy lifestyles. Medication is the standard treatment for hypertension but there are many things you can do to reduce an unhealthy blood pressure. Elevated blood pressure requires treatment by a medical professional; uncontrolled hypertension can be fatal.
Eat a Healthy Diet
Mayo Clinic recommends the DASH diet, an acronym for Dietary Approaches to Stop Hypertension. This diet encourages you to eat more vegetables, fruits, fat-free milk products and whole-grains. You are encouraged to reduce your intake of sweets, unhealthy fats and red meats. This diet increases your intake of fiber, potassium, calcium and magnesium while reducing saturated fat. You should also limit your salt intake. Follow your physician's guidance on how much salt you should consume each day and ask for a nutritional consult if you need help modifying your diet. These dietary changes have lowered blood pressure for many Americans.
Get Regular Physical Activity
The American Heart Association recommends regular physical activity to keep blood pressure levels in check. Aerobic exercise that makes you sweat is best; your goal should be 30 minutes to 1 hour of activity most days of the week. You may enjoy playing sports, working out alone, jogging or performing laborious yardwork. If you have been sedentary for a long while, remember that any activity is better than none. A 10-minute walk each day can benefit your body. Talk with your doctor before embarking on any new exercise program.
Limit Alcohol Use
The National Heart, Lung and Blood Institute recommends that people with high blood pressure limit their alcohol use. Men of low body weight, the elderly and women should consume one or fewer alcoholic drinks per day. Men under 65 with a normal or excessive body weight should consume no more than two drinks per day. Talk with your physician if you need help lowering your alcohol intake.
Control Your Weight
Maintaining a normal weight can help you reduce your pressure. If you are overweight or obese, losing even 5 to 10 pounds may be beneficial for your blood pressure. Learning the triggers to why you overeat can be key to developing a lifestyle plan that will help you lose weight for good. Don't fall victim to fad diets or questionable diet drugs which can end up harming your health. Ask your doctor for safe weight-loss guidance.
