How to Lower High Blood Pressure
Once a diagnosis of “high blood pressure” or “hypertension” has been confirmed by your doctor it’s important to start a system of treatment straight away. There are no instant high blood pressure cures but you can take steps to reducing high blood pressure right now. The longer your blood pressure remains high the more risk you have of suffering a life threatening complication such as stroke, heart or kidney disease.
In most cases a series of lifestyle changes will be all that is needed to start on the path to lower blood pressure. If you suffer from persistant extremely high blood pressure above 180/110 or have already experienced serious complications it may also be necessary to use drug therapy. Discuss with your doctor the best course of action for your situation.
If you are over overweight, even slightly, one of the best things you can do for your body is to start losing that excess baggage. Reducing your body mass makes it easier for your heart to pump blood around your body. Don’t aim for a sudden weight loss as that can lead to additional stress on the body but lose weigh gradually.
Simple exercise such as walking for around thirty minutes per day helps to improve blood flow. This type of aerobic exercise isn’t just good for your muscles or to burn calories (but that is another benefit). It also exercises your heart and blood vessels which leads to a lower resting heart rate and blood pressure. You can take the exercise as a series of short walks or just the one long walk. Some studies have shown the long walk to be slightly more effective but any increase in daily activity level will be beneficial.
If you are a smoker, take steps to kick the habit now. Tobacco usage causes damage to your blood vessels, heart and lungs. Talk to your doctor or other health professionals if you need help to quit.
Reduce sodium (salt) in your diet. Excessive sodium in the diet acts on the kidneys which in turn causes an increase in blood pressure. Don’t add salt at the table and eliminate or at least reduce the amount used when cooking. Experiment with other herbs and spices for a healthier alternative at meal times.
Eat less red meat but include more fruit and vegetables and only use low-fat dairy products. A balanced diet is better for the whole body. Foods high in calcium and potassium also help your body to balance sodium levels.
Reduce your stress level. Part of your bodies reaction to stress is an increase in blood pressure. Learn a relaxation technique and try to reduce other stressful factors in your life such as high noise levels and bright lighting. Give your body some time to relax every day.
This blood pressure information gives you just some of the things you can control that will help to reduce your blood pressure. Discuss them with your doctor and work out a plan that suits your lifestyle. Take control of your life and you will have it for a lot longer.
