Measures to Control Blood Pressure

High blood pressure is a life-threatening condition that affects a large part of the population. According to the American Heart Association, approximately 73.6 million people age 20 or older have high blood pressure in the United States. However, there is no one cause of the condition. Whether you already have high blood pressure or are trying to avoid it, there are measures you can take to help keep it under control.

Habits

• People who use tobacco products, drink alcohol, or do both regularly are at greater risk of developing high blood pressure, due to the strain these substances place on your body. Therefore, one way to keep you blood pressure under control is to eliminate smoking and drinking. Smoking damages the walls of blood vessels and causes your arteries to become hardened at a faster pace than normal. Excessive drinking elevates blood pressure, even if your levels are normal. If your blood pressure is already elevated, drinking can make it even worse. According to the Mayo Clinic, you should keep your intake to one drink per day if you are a woman or over 65, and two drinks per day if you are a man under 65.

Exercise

• While exercise has many benefits for your body, such as better joint mobility and brain function, it also offers a number of benefits to help control blood pressure. Thirty minutes of exercise each day can help improve circulation and keep weight under control. The exercise need not be complicated--brisk walking or rollerblading in the park are simple, healthy ways to get moving.

DASH

• The Dietary Approaches to Stop Hypertension (DASH) diet was specifically designed for people who are looking to control their blood pressure. With this diet, you eliminate foods that are high in saturated fats and total fats, and are processed. Instead, most of your calories come from fruits, vegetables, low-fat dairy products and whole grains.

  Sodium is another problematic substance when it comes to blood pressure. Salt is high in sodium, and high amounts of sodium can cause you to retain water in your body. This, in turn, causes your heart to work harder, increasing your blood pressure. To offset this risk, limit your intake of salt and foods that are high in sodium, such as soups and frozen dinners. You also can reduce your sodium levels by supplementing your diet with potassium, which helps to flush sodium from your body.

Stress Relief

• Stress can significantly elevate your blood pressure, especially over time. Stress-relieving activities can help you keep it under control, while providing other health benefits too. Some examples include yoga, tai chi, meditative breathing and muscle relaxation.