Facts About Lowering Blood Pressure

Blood pressure that is high can increase the risk of coronary heart disease. It is found in adults, as well as children. However, high blood pressure is mostly found in African Americans, regular alcohol drinkers, people who are overweight and those that have a family history of blood pressure that runs high. It is important to lower blood pressure to prevent a heart attack or stroke. A normal blood pressure range is 120/80 or lower. A blood pressure that is high is 140/90 or more.

Exercising

• Exercising on a regular basis can help shed unwanted pounds, as well as lower blood pressure. Walking daily for just 15 minutes can increase the heart rate and speed up metabolism. Swimming, biking and low impact aerobics can also help those that need to lose a few pounds in order to lower their blood pressure. Physical activity on a regular basis, even three or four days a week, can produce positive results and help maintain a healthy lifestyle.

Tobacco

• Stop smoking cigarettes. Nicotine in cigarettes can cause a person's blood vessels to tighten, which makes a heart beat faster. A heart that beats faster can raise the blood pressure. Quitting smoking or using other tobacco products can lower blood pressure and can also lower the risk of heart disease or even a heart attack. Ask a doctor about available products or techniques that will help a you stop smoking. Sometimes it takes a gradual approach to stop the use of nicotine.

Sodium

• Sodium is not good for a person who has high blood pressure. Although some people are not affected by sodium, some people are affected, especially if high blood pressure is prevalent. Cut back on sodium intake in the diet. Read labels when purchasing food and be sure you do not exceed 2,400 mg in a day. Instead of adding salt to foods, sprinkle extra pepper or use herbs or lemon for a zesty taste.

Healthy diet

• Eating a healthy diet and avoiding fatty food is important to lowering blood pressure. Eat lots of fruit and foods that are rich in nutrients such as nuts, legumes, raw vegetables and lean meat. Instead of grabbing a bag of potato chips for a snack, munch on a plate of carrots and celery sticks with a low fat dressing on the side. Choose to eat wheat or whole grain bread instead of white. Low fat dairy is healthier because it contains less fat than regular dairy products.

Medication

• Diet and exercise alone might not help lower blood pressure. Some people will need to rely on medication to keep their blood pressure at a normal range of 120/80 or lower. Medications can have various degrees of side effects such as headache, fatigue, stomach discomfort, dry mouth, dizziness, constipation and depression. It is important to take the prescribed amount and to only stop or lower the dosage after consulting with your physician.