What's Good for High Blood Pressure?

It's normal for your blood pressure to fluctuate throughout the day. But when blood pressure remains consistently high (greater than 140 systolic), taking steps to bring down your level is essential. High blood pressure can lead to serious consequences, such as a heart attack or stroke. Symptoms of high blood pressure can include dizziness, nausea and a headache. Fortunately, making lifestyle changes can help you maintain healthy blood pressure.

Healthy Diet

• The importance of a healthy diet and weight can never be underestimated in controlling blood pressure. In fact, diet plays a crucial role in hypertension. Poor eating habits and obesity can contribute to this condition. But you can lower your blood pressure by changing your eating habits and maintaining a healthy weight.
  For starters, consume less fat. Foods with a high fat content include fried and fast foods and red meat. Reading food labels before preparing meals and knowing the calorie and fat count of your favorite takeout foods can help you get rid of extra pounds and bring down your blood pressure.
  Along with reducing your fat intake, incorporate fruits and vegetables into your diet. You can also manage your high blood pressure by reducing your salt intake. According to the Mayo Clinic, consuming no more than 1,500 mg a day can have a positive effect on your blood pressure.

Physical Activity

• Along with a healthier diet, physical exercise or activity can have a dramatic effect on your blood pressure. The benefits of regular exercise are numerous. Aside from helping you maintain healthy blood pressure and weight, exercise lowers your risk of certain cancers, diabetes and heart disease.
  Incorporating regular exercise into your routine can prove challenging. But once you get into a routine, exercising becomes easier. Evaluate your schedule and set aside at least 30 minutes a day for exercise. Go to the gym after work, wake up an hour earlier every day or take a brisk afternoon walk. If daily exercise isn't feasible, aim for three to five workouts a week.

Smoking and Alcohol

• If you're trying to maintain a healthy blood pressure level, avoid cigarettes and alcohol. Smoking constricts the walls of your blood vessels and triggers hypertension, whereas consuming large amounts of alcohol tends to elevate blood pressure. Stop smoking cigarettes to reduce hypertension, and limit alcohol consumption.

Reduce Stress

• Stress plays a big role in high blood pressure, and blood pressure tends to rise when you are stressed or anxious. If blood pressure becomes a problem, find ways to reduce stress in your life. This might involve seeking new employment or relinquishing some of your responsibilities.
  You can also reduce stress by taking time for yourself and getting adequate rest. Schedule a few minutes of "me time" daily to relax your mind and body, and plan to sleep at least eight hours a night. Other stress-relieving techniques include exercise, deep breathing, a hot bath and a massage.