Ways to Lower Your Blood Pressure

High blood pressure, or hypertension, can be a "silent" disease---it sometimes shows no symptoms for years. But it can damage blood vessels and increase the risk for stroke, kidney disease and heart disease, and can also cause hardening of the arteries. There are both prescription and natural ways to lower your blood pressure available.

Medication

• Prescription medication is a frontline treatment for those already diagnosed with hypertension. More than one medication is often prescribed for treatment. Common types of antihypertensive medications include diuretics, beta blockers, ACE inhibitors, calcium channel blockers and alpha blockers.

  Diuretics are water pills that help rid the body of excess sodium and fluid, while beta blockers work to block effects of adrenaline, and ACE inhibitors prevent blood vessels from constricting from the chemical angiotensin II. Calcium channel blockers work to block calcium from entering cells, preventing blood vessels from constricting. Alpha blockers help keep blood vessels open.

  Common side effects of prescription antihypertensive medications include dizziness when going from laying/sitting to standing, low potassium blood levels, insomnia, drowsiness, dry mouth, headaches, bloating, constipation and depression. Men sometimes have sexual side effects.

Lifestyle

• Keeping stress at a manageable level is important in managing hypertension, as stress causes blood pressure levels to rise temporarily. If you suffer from constant or frequent stress, this can become problematic. Practice a form of relaxation, such as meditation or yoga to lower your stress levels.

  It's also a good idea to keep your weight at a healthy level. People who are overweight are more likely to develop hypertension. The more a person weighs, the more pressure the body needs to circulate blood through the arteries. Follow the DASH diet (see below) and exercise on a regular basis. Cardiovascular exercise is extremely helpful. Aim for exercising at least five hours a week. Even activity around the house, such as gardening, can make a difference.

  Monitor your blood pressure on a regular basis. Watch for any trends. Taking your blood pressure at home can ensure that you are not suffering from "white coat" hypertension, or higher blood pressure levels in the doctor's office. You can purchase an at-home blood pressure monitor from your local pharmacy.

Diet

• There is a special diet to help high blood pressure called DASH (Dietary Approaches to Stop Hypertension). This eating plan includes eight to ten servings of fruit and vegetables, seven to eight servings of whole grains, two to three servings of low-fat dairy products and less than two servings of meat per day. DASH works to lower systolic blood pressure (the top number of a blood pressure reading) by more than 11 points and diastolic blood pressure (the bottom number of a blood pressure reading) by more than five points. DASH is also low in fat and cholesterol. Consumption of red meat, sweets and sugar are limited.

  Omega-3 fatty acids also help to lower blood pressure. Fish or fish oil supplements are a great source of omega-3 fatty acids.

  According to an article published by HealthDay news in July 2009, an international diet study showed a 4.74 percent higher intake of glutamic acid (amino acids in vegetable proteins) consumed as a portion of total dietary protein resulted in a 1.5 to 3-point reduction in the average systolic blood pressure and a 1 to 1.6-point lower diastolic blood pressure.