10 Easy Ways to Lower Blood Pressure

Lowering blood pressure is essential for people diagnosed with hypertension, or high blood pressure. Hypertension left untreated can damage the heart, brain, eyes and kidneys. High blood pressure essentially damages blood vessels. Hypertension is also a main factor in heart attacks, heart failure and strokes. According to the National Heart Lung and Blood Institute, one in every four adults in the United States have high blood pressure. Fortunately, there are many lifestyle changes that can help lower blood pressure.

Healthy Eating

• According to the American Heart Association, the Dietary Approach to Stop Hypertension, known as the DASH diet plan, helps manage blood pressure. It emphasizes fruits, vegetables, poultry, beans, seeds, nuts, fat-free dairy products and eating fish at least once a week.

Maintain Healthy Weight

• The Mayo Clinic reports that losing just 10 pounds can reduce blood pressure significantly. Blood pressure generally increases as weight increases. Carrying too much weight around the waist increases the risk of higher blood pressure.

Exercise

• Physical activity has been proven to lower blood pressure. The American Heart Association recommends at least 30 minutes of moderate aerobic exercise five times a week. Walking 30 minutes a day, five days a week, helps maintain physical health and ability.

Potassium

• Incorporating natural sources of potassium into a daily diet will help lower blood pressure because potassium works against the effects of sodium. Recommended daily allowance is 4,700 milligrams. Examples of potassium rich foods are potatoes, bananas, peas, raisins and cantaloupe.

Reduce Sodium

• Reducing sodium in your daily diet lowers blood pressure. Ways to reduce sodium are to avoid processed foods and not adding salt to flavor foods. If you have a water softener, make sure it is not adding salt to drinking water.

Limiting Alcohol

• Alcohol can help reduce blood pressure if it is consumed in small amounts. However, too much alcohol has the opposite effect and will raise blood pressure. Recommended amounts equal one drink for women and two drinks for men daily, per the Mayo Clinic.

Quit Smoking

• Nicotine in tobacco products can raise blood pressure for up to an hour after smoking. Smoking several times during the day can keep blood pressure raised. Stop smoking in order to lower blood pressure and you should also avoid secondhand smoke.

Limiting Stress

• Anxiety and stressful situations can increase blood pressure. Learning ways to reduce stress can help lower blood pressure. Know your stress triggers and attempt to avoid them. Making time to relax each day will help lower blood pressure.

Health Care

• Monitoring your blood pressure at home helps keep blood pressure under control, as will regular appointments and check-ups with your physician. Medications can also be prescribed by your doctor to lower blood pressure.

Pets

• Research conducted by the University of New York at Buffalo found that dogs and cats can help lower blood pressure. Pets are known to have a calming effect on their owners.