Ways to Lower Blood Pressure at Home

High blood pressure, also known as hypertension, may have no symptoms so it is important to get regular checkups with your doctor. High blood pressure that is not addressed puts you at risk for a heart attack and other serious problems. You are considered to have high blood pressure if you have a reading above 140/90. High blood pressure can be a result of improper diet, age or heredity. There are a few things you can do to attempt to lower your blood pressure at home.

Change Your Diet

• You can lower your blood pressure significantly simply by cutting excess sodium out of your diet. Although some sodium is necessary for a healthy diet, you should lower your sodium intake to 2,400 milligrams per day. The DASH Diet, or the Dietary Approaches to Stop Hypertension Diet, is a 2,000-calorie-per-day diet recommended for individuals who want to lower their blood pressure through diet. According to the DASH Diet, individuals can benefit by consuming less than 1,500 milligrams per day as opposed to the previously doctor-recommended 2,400 milligrams. The DASH diet focuses on consuming whole grains, lots of fruits and vegetables, lean meats and low-fat dairy.

Exercise

• Exercising can lower your blood pressure significantly, especially if you are obese or overweight. According to the Mayo Clinic, it takes about one to three months of regular exercise before it will impact your blood pressure. Aerobic exercise is recommended over weight-training exercise, because it will keep your heart rate up. Aerobic exercise includes biking, running, walking at a brisk pace, playing sports like tennis and basketball, swimming and taking aerobics or Pilates classes. If you are feeling out of breath and your heart is beating quickly for longer than 30 minutes, you are participating in aerobic exercise, no matter the activity. Continue to exercise this way for at least 30 minutes, three times a week for best results.

Quit Smoking and Drinking

• Smoking cigarettes, cigars or pipes will constrict your veins and cause your heart to beat faster, increasing your blood pressure. Additionally, smoking raises your risk of heart attack and stroke, so if you have high blood pressure and also smoke, your risk of heart attack and stroke is much higher. Drinking alcohol will raise the blood pressure of some individuals and not raise the pressure of others. You and your doctor should determine if you can drink without raising your blood pressure, but you should not consume more than one or two drinks a day. If your doctor finds your blood pressure rises after you drink alcohol, you should not drink any alcohol.