How to Reduce HBP

HBP is an acronym used for high blood pressure. Reducing high blood pressure is important in preventing chronic and/or fatal diseases. Hypertension is the systemic condition that accompanies high blood pressure. Changing your diet and exercise can reduce your high blood pressure.

Things You'll Need

• Health checkup
• Medications (as directed by doctor)
• Whole grains
• Fruits
• Vegetables
• Low-fat dairy
• Salt substitute
• Potassium

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Instructions

• 1

  Go to your doctor for a complete health checkup to rule out diseases associated with high blood pressure, such as heart disease. Follow your doctor’s advice concerning diet and exercise. Take medications to lower your blood pressure as your doctor advises.

• 2

  Quit smoking to reduce your HBP. Smoking leads to hardening of the arteries, which can lead to blood pressure problems. In addition, avoid secondhand smoke, which also raises blood pressure.

• 3

  Lose weight to reduce your high blood pressure. Lose just 10 pounds to lower your blood pressure significantly and make a difference in your health. Lose more weight for even more reduction of blood pressure.

• 4

  Exercise most days of the week for a minimum of 30 minutes a day. Increase your exercise sessions to 60 minutes to lower your blood pressure even more. Consult your doctor to develop a safe exercise program. Start your exercise program slowly (if you have not exercised before) and increase gradually. Be consistent in your exercise program. Spread your exercise sessions throughout the entire week; do not try to squeeze all your exercise into the weekends. Sudden bursts of exercise can cause heart problems.

• 5

  Change your diet to reduce your high blood pressure. Eat more vegetables and fruit each day. Eat whole grains, instead of processed white breads. Change your dairy products to low fat or nonfat.

• 6

  Reduce your sodium intake. Too much sodium in your diet increases blood pressure. Lower your sodium intake to between 1,500 and 2,400 milligrams of sodium per day, according to the Mayo Clinic. One tsp. of salt is equivalent to 2,300 milligrams of sodium, an entire day's allowance. Start using a sodium-free salt substitute to flavor your food. Avoid eating potato chips, bacon, luncheon meats, processed meat, frozen dinners and foods, vegetable juices and canned foods. Make sure your home water softener does not use salt to purify your water.

• 7

  Increase potassium in your diet. Potassium counteracts the effect of sodium on blood pressure. Eat more potassium-rich vegetables. Make sure your vitamin supplement includes potassium.

• 8

  Lower your alcohol consumption to reduce your blood pressure. Keep track of alcoholic beverages consumed and do not go over the following guidelines by the National Heart and Lung Institute; one 12-ounce beer, one 5-ounce glass of wine or one 1.5 ounce glass of hard liquor. Consuming large amounts of alcohol raises blood pressure significantly, so avoid binge drinking.
  (Alcohol consumption: http://www.nhlbi.nih.gov/hbp/prevent/l_alcohol/l_alcohol.htm)

• 9

  Reduce your caffeine consumption. Drink less than 200 milligrams of caffeine per day, according to the Mayo Clinic.

• 10

  Reduce the stress in your life. Stress can temporarily raise your blood pressure. Find ways to keep your life in control and your emotions calm.