How To Control High Blood Pressure With Diet & Exercise

High blood pressure, also known as hypertension, can damage the arteries, which results in less blood passing through them, which in turn deprives the body's tissues of necessary nutrients and oxygen. In addition, arterial plaque buildup can result in strokes, heart attacks, heart disease and kidney disease, as well as eye damage. There are many things you can do to lower your blood pressure, including lowering salt and fat intake, eating a healthier diet, exercising regularly, quitting tobacco, reducing alcohol consumption, and reducing the amount of negative stress in your life. Your doctor may also prescribe medications.

Things You'll Need

• Fresh vegetables and fruit
• High-fiber foods
• Low-fat meat and dairy products

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Instructions

• 1

  Reduce the amount of salt in your diet. Aim for less than 1,500 mg of salt daily. If you purchase prepared foods, check the nutrition label carefully for the amount of sodium. Remember that a serving size may not indicate the entire package of food, so for example if there are two servings per container, either double the amount of sodium shown on the label and add it to your daily total, or only eat half of the container.

• 2

  Be aware of sodium equivalents. For example, ¼ tsp. of salt equals 600mg of sodium. One full teaspoon of salt is the same as 2,300mg of sodium. And 1 tsp. of baking soda contains 1000mg of sodium.

• 3

  Add lots of fresh vegetables and fruit to your diet. Certain foods that are naturally low in sodium and high in potassium include bananas, cantaloupe, grapefruit juice, nectarines, honeydew melons, broccoli, peas, asparagus and peppers. Also, eat plenty of high-fiber foods such as lentils and whole grains, and reduce your fat intake by eating lean cuts of meat and fish, as well as low-fat or fat-free dairy products.

• 4

  Exercise on a regular basis. Being physically fit directly affects your blood pressure. When your heart is healthy, it requires less effort to pump more blood, which means that the pressure on your arteries decreases, lowering your blood pressure. Be consistent with your exercise, whether it is walking, swimming, or biking. It will take about one to three months of regular exercise to lower your blood pressure.

• 5

  Limit your alcohol intake to no more than one drink per day for women, or two per day for men. Alcohol in excess can elevate your blood pressure. Alcohol can also interfere with blood pressure medications.

• 6

  Quit smoking. Nicotine raises your blood pressure by at least 10 mm Hg. This lasts for about an hour after you smoke. If you smoke throughout the day, your blood pressure remains consistently elevated. Tobacco products can also interfere with blood pressure medications, as well as damage your arteries.