The Best Way to Lower Blood Pressure

High blood pressure, also known as hypertension, can increase your risk for other health problems, such as heart attack or cardiovascular disease. Regular readings of at least 140/90 mmHg define this condition. Although some people may have high blood pressure for years without any symptoms, regular blood pressure checks can assist with early detection and subsequent treatment to lower your blood pressure readings.

Healthy Eating

• Proper nutrition is an important part of maintaining healthy blood pressure levels. Following a healthy diet plan can help you maintain low levels of blood pressure, and also lower blood pressure in individuals who have been diagnosed with hypertension.

  The "DASH" diet is an easy-to-follow plan for healthy eating with high blood pressure. This acronym stands for Dietary Approaches to Stop Hypertension, and it derives from a clinical trial about diet and high blood pressure. The DASH diet plan advocates a diet high in fruits and vegetables, as well as low-fat dairy products. It recommends avoiding saturated fat and cholesterol, and includes poultry, fish and whole grains. The DASH program also allows for small quantities of fats, red meats, sugary drinks and sweets.

  Healthy eating also involves avoiding large quantities of sodium. People who wish to lower their blood pressure levels should aim to consume less than 1,500 milligrams of sodium per day.

Exercise and Weight Loss

• Blood pressure rises as weight increases, so lowering your weight also can lower your blood pressure. If your BMI (Body Mass Index) is between 25 and 29, you are considered overweight and should try to lose weight to bring your BMI below 25. You can also determine your weight status via your waist measurement; women with a waistline greater than 35 inches and men with a waistline greater than 40 inches are considered overweight.

  Losing weight involves creating a workout plan. Make simple changes in your day, like taking stairs instead of the elevator or parking your car far away from work or stores so you have to walk farther to get to your destination. Use a portion of your lunch break to take a walk, or encourage your family to take a walk around the neighborhood in the evenings.

  People tend to stick with exercise routines if they enjoy the exercise they do, so try to find something you enjoy. Take a fitness class at your community center, or go jogging with a friend. Having an accountability partner (someone to exercise with you and keep you on track with your program) can help you commit to your exercise and keep up with it regularly.

Treatment Options

• After diet and exercise, you may need to do more to lower your blood pressure to healthy levels. Your doctor may prescribe medications for high blood pressure. These can include diuretics, alpha-blockers, beta-blockers or ACE inhibitors. Your doctor will work with you to determine a course of treatment that is appropriate for your particular case of hypertension.