How to Reduce Your High Blood Pressure

If you have hypertension, you need to do everything you can to reduce your high blood pressure. Known as the "silent killer," high blood pressure increases your risk of heart disease, heart attack, kidney disease and stroke. Learning how to lower blood pressure and doing whatever it takes to manage your condition will raise your chances of living a longer, healthier life. That is a goal that you need to take very seriously, so don't put off taking the actions you need for lower blood pressure.

Instructions

• 1

  To Reduce High Blood Pressure Learn What the Numbers Mean

  High blood pressure definitions from the American Heart Association (AHA) are:
  • Normal blood pressure is under 120 mm Hg (systolic) and under 80 mm Hg (diastolic)
  • Prehypertension: 120-139 mm Hg (systolic) or 80-89 mm Hg (diastolic)
  • Stage 1 High Blood Pressure: 140-159 mm Hg (systolic) or 90-99 mm Hg (diastolic)
  • Stage 2 High Blood Pressure: 160 or higher mm Hg (systolic) or 100 or higher mm Hg (diastolic)
  • Hypertensive Crisis (requires emergency care): higher than 180 mm Hg (systolic) or higher than 110 mm Hg (diastolic)

  Although your doctor will keep a record of your blood pressure readings, you should also, and know what they mean. The higher that unmanaged high blood pressure is the greater your health risks are. Statistics show that 30% of people who know they have high blood pressure are not under treatment. (Source: American Heart Association or AHA)

  People with stage 1 or stage 2 high blood pressure need to make important lifestyle changes and comply with any medication prescribed by their doctors to lower blood pressure.

• 2

  Change Your Eating Habits to a Heart-Healthy Diet to Reduce High Blood Pressure

  Follow your doctor's advice on limiting table salt and sodium from processed foods. Eat more fruits and vegetables, whole grains, high fiber foods, beans, non-fat or low-fat dairy, skinless poultry, lean meat, and fish. See the link in the Resources section to the AHA's list of certified heart-healthy foods by category and brand name. It contains their "My Grocery List" tool which allows you to produce a shopping list that will help you to lower your blood pressure. Also, ask your doctor about the DASH eating plan for people who have or are at risk of having high blood pressure.

• 3

  Increase Your Physical Activity to Reduce High Blood Pressure

  Being inactive increases the risks of contracting a number of conditions, including high blood pressure. The good news is that you can change your life and health prospects by getting regular physical activity. Regular aerobic physical activity helps lower blood pressure, reduce stress, and strengthen your heart. Please see the Resources section for the article on How to Get More Physical Activity which contains information and ideas about the amount of physical activity you need and ways to get it.

• 4

  Maintain a Healthy Weight to Reduce High Blood Pressure

  You may need to lose weight, which will help lower blood pressure and reduce the strain on your heart. Talk to your doctor to find out what your healthy (target) weight range should be and enlist his or her guidance in helping you to lose weight if necessary. Also see the Resources section for an article on losing weight that might be helpful for you.

• 5

  Limit Alcohol Consumption to Control High Blood Pressure

  Drinking too much alcohol can increase your blood pressure. The AHA recommendations are for men to limit consumption to two drinks per day and women, to one drink per day. If you consume more that this amount you may need professional help to cut down or quit drinking completely. This should help you lower your blood pressure.

• 6

  Don't Smoke If You Want to Avoid High Blood Pressure

  If you do smoke, find a way to quit for good, using all the help you can get. Smoking is the biggest killer out there.

• 7

  See Your Doctor Regularly and Take All Medicines as Prescribed

  Doctors like to help people who are able to follow their advice and comply with treatments and medications prescribed. Be one of those people to successfully reduce and manage your high blood pressure.