Blood Pressure Reduction

According to the National Heart Lung and Blood Institute, 1 in 4 people have high blood pressure. Dangerous for having no or few symptoms, high blood pressure can cause strokes, kidney disease and heart disease. There are ways through diet, lifestyle modifications and exercise to control or prevent high blood pressure. Find out what you can do to take control of your life and reduce the risk of serious complications.

Diet

• The American Heart Association supports the DASH diet for lowering high blood pressure. This diet has been proven to reduce blood pressure in 14 days. The individual must strictly follow the diet in order to achieve these types of results. The DASH diet supports calorie reduction, nutritious food choices and limiting unhealthy fats. Those with obesity problems, diabetes and high cholesterol are also encouraged by the National Institutes of Health to follow the diet. The diet consists of eating at least three whole grains a day, lean meats, low-fat or non-fat dairy products, four to six vegetable and fruit servings, nuts and legumes, and a limited amount of sweets. Saturated fats and trans fats are cut out of the diet, and unsaturated and polyunsaturated fats take their place. Ask your doctor if the DASH diet will match your dietary and health needs.

Lifestyle Modifications

• Many people don't have the time to prepare food at home for every meal. The Mayo Clinic suggests asking restaurants to make special modifications during the preparation of your food that follows the guidelines of the DASH diet. Instead of cooking meat or vegetables in butter, ask about using olive oil. Order low-fat dressing on the side. Order a food that requires little or no oil to prepare and is cooked by roasting, grilling, steaming or poaching.

  Limit the amount of alcohol, caffeine, sugary drinks and carbonated beverages you drink. Alcohol elevates blood pressure even in people who have no blood pressure problems. Avoid smoking to prevent hardening of blood vessels. Lose weight through diet or exercise. You can lower your blood pressure just by losing five pounds.

Exercise

• Incorporate an exercise routine that follows your schedule. Choose after-dinner walks to release stress at the end of your day. The U.S Department of Health and Human Services suggests working out for two hours and 30 minutes of moderate activity or 1 hour and 15 minutes of vigorous activity each week. Also, choose a muscle training activity to do twice a week. Break up the amount by taking 20 minutes each day for a walk or bike ride. Weight train using free weights, weight machines or resistance bands. If these are unavailable to you, add sit-ups or push-ups to your exercise schedule. Mix up your routine to keep it from being boring. Take hikes, swim, ice skate or ski for a break from the usual schedule.