How to Help Reduce High Blood Pressure

According to the Texas Heart Institute at Saint Luke’s Episcopal Hospital, more than 72 million Americans have high blood pressure, and more than 20 million of them don’t even know it. They don’t know it because there are often no symptoms, and too many individuals do not have their blood pressure checked regularly. Since high blood pressure (also known as hypertension) can lead to heart attack and stroke, it is vital that everyone work to maintain a healthy blood pressure.

Instructions

• 1

  Exercise regularly. The Surgeon General recommends at least 30 minutes of moderate exercise per day. Exercise helps you maintain a healthy weight, reduces stress and even protects against bone loss. Try to vary your routine to include aerobic, strength building and flexibility exercises. For more information on effective exercise, refer to the resource box below.

• 2

  Maintain a healthy weight. Losing even 10 pounds can lower your blood pressure. According to the National Heart, Lung and Blood Institute (NHLBI), weight loss is most effective in lowering blood pressure in people who are overweight and already have high blood pressure. Check the resource section below for sugestions on how to lose weight.

• 3

  Watch your salt intake. Ideally, you want to ingest no more than 2400 milligrams of sodium per day. That is the equivalent of one teaspoon of table salt. Be sure to read the labels on food products to check the sodium content per serving. Also look at the ingredients in medications. For example, some antacid tablets contain sodium.

• 4

  Eat healthy foods. The DASH (Dietary Approaches to Stop Hypertension) diet, established by NHLBI, recommends the following foods:6-8 servings of grains per day4-5 servings of vegetables per day4-5 servings of fruits per day2-3 serving of low fat or fat free dairy per day2 or fewer servings of meat, fish and poultry per day4-5 servings of nuts, seeds and dry beans per week2-3 servings of fats and oils per day5 or fewer sweets per week

• 5

  Don’t smoke. Smoking causes your blood vessels to constrict, making it harder for your heart to pump sufficient blood throughout your body. Your heart beats faster and your blood pressure goes up.

• 6

  Limit your alcohol intake. The affect of alcohol on blood pressure varies from person to person. It is generally recommended that to help reduce blood pressure, men should limit their alcohol intake to one or two drinks per day, or the equivalent of one beer and one glass of wine. Women who want to lower their blood pressure should have just one drink per day.