How to Minimize High Blood Pressure

High blood pressure is associated with heart disease, heart attacks and kidney failure. High blood pressure does not usually have any outward symptoms, so it should be checked at least every two years in adults. Blood pressure is checked by inflating a blood pressure cuff around the arm and actually hearing the blood flow. Blood pressure in the average person is normally 120/80 or less. High blood pressure is considered 140/90 or more. Blood pressure between 120/80 and 140/90 is called prehypertension.

Instructions

• 1

  Exercise on a regular basis. Physical activity is one of the most important and beneficial things you can do to minimize high blood pressure. If you are overweight, exercise to lose the extra pounds and continue exercising to keep it off. For those with prehypertension, exercise can lower your blood pressure back to normal levels.

• 2

  Eat healthy. If you aren't used to eating healthy, this can be a challenge, but it can minimize your blood pressure significantly. Make sure to eat plenty of whole grains, fruits and vegetables and consume less sodium in your diet. In conjunction with exercise, eating healthy is one of the best things you can do for your blood pressure and overall health.

• 3

  Drink less alcohol and quit smoking. Drinking more than moderate amounts of alcohol can raise your blood pressure. Your heart beats faster when you smoke, and it raises your blood pressure temporarily. Also try to avoid secondhand smoke.

• 4

  Avoid stress. Easier said than done, but stress and anxiety just aren't good for your health. Think carefully about what is stressful for you and try to avoid those situations if at all possible. Of course it won't be possible to avoid everything that is stressful, so learn to cope with those situations in a healthy manner such as with deep-breathing exercises.