The Best Way to Drop Blood Pressure

According to the National Institutes of Health, 25 percent of all Americans has high blood pressure, or hypertension. However, this serious condition can be controlled through lifestyle, medication, and in some cases, surgery.

Lifestyle Choices to Drop Blood Pressure

• Eating a healthy diet low in salt and sodium is important in dropping blood pressure. Also, getting enough regular physical activity is a priority. Aim for at least 30 minutes of cardio workout time a few times a week, after clearing it with your doctor. Should you have other health problems that make many types of exercise difficult, look into swimming or an exercise program designed for the pool. Most people can participate in such activities without risk of worsening other conditions.

  If you smoke, stopping is a huge benefit to blood pressure levels. Look into programs that can give you support and tips on how to stop. If you are not a cold-turkey quitter, even gradually reducing cigarette smoking will help. Limiting alcohol is also beneficial. That means no more than two drinks a day on average for men, and one a day on average for women.

  Keeping stress under control, by simplifying your life and learning how to truly relax, will also help bring down high blood pressure readings. Try yoga for the double benefit of exercise and stress reduction, and meditation and breathing techniques to learn how to unwind and relax. Look at areas in your life where you are overcommitted and learn how to cut back or say no. Take mini-breaks during the week, by taking walks or bike rides, playing tennis or even bowling. Activities that allow you to enjoy yourself, unwind or relax and give you some physical workout are ideal uses of time. Even taking up a pleasurable hobby or volunteering your time and talents can lower your stress levels, and your blood pressure.

Medications that Lower Blood Pressure

• Sometimes, lifestyle changes alone are not sufficient. The next option is to combine a healthy lifestyle and medication. Drugs used to control hypertension include diuretics, beta-blockers, ACE inhibitors, angiotensin antagonists, calcium channel blockers, alpha blockers, alpha beta blockers, nervous system inhibitors, and vasodilators. Always take your medication exactly as directed by your physician.