What Can I Do to Lower My Blood Pressure?

If your doctor has given you the OK to work on lowering your blood pressure by yourself (rather than taking medication), there are many ways you can get started. Doing it as soon as possible will guarantee better results and help you prevent serious medical issues, from heart problems to kidney failure.

Get Your Body Under Control

• A common characteristic for many patients with high blood pressure is being overweight. Losing weight through exercise will not only lower your blood pressure, but also provide you with other benefits, such as better oxygenation of the blood and a stronger heart. Thirty minutes of moderate exercise (such as biking or walking) four to five times a week is enough to provide benefits.

  Switching to foods low in sodium will also have an impact on your blood pressure. Unfortunately, salt is present in almost all packaged foods in high quantities, so you will need to give up canned foods and fast food meals. Learn to read the labels and search for the amount of salt a product contains. Your maximum daily intake should not exceed 6 grams a day. If you find your food bland after giving up salt, try using more spices and herbs to add flavor.

Monitor Your Drinking Habits

• Caffeinated beverages should be limited to less than three cups a day. This includes coffee, tea and sodas. You can try switching to decaf coffee and tea if you are just drinking to enjoy the flavor. You should also be cautious of products that contain hidden caffeine, such as chocolate and medications like Excedrin and Midol. Alcohol also affects your blood pressure, so keep the amount to no more than a glass a day. On the other hand, increase the amount of water you drink.

Try the DASH Diet

• The DASH diet, designed by the National Heart, Lung and Blood Institute (NHLBI), is a good choice for those with high blood pressure. It basically involves switching to a more natural way of eating, adding more vegetables to your diet and drinking low fat milk daily (to get the benefits of calcium). The DASH diet is also low in saturated (animal) fats and higher in unsaturated (vegetable) fats, which have been proven to lower cholesterol.