How to Manage Blood Pressure

Maintaining a healthy blood pressure will help reduce your risk of heart disease or stroke as you age. Healthy blood pressure is important regardless of age. Managing blood pressure should be part of your routine to achieve overall good health. There are steps you can take to help you lower an elevated blood pressure and maintain a healthy blood pressure. A blood pressure reading of 140/90 or more is considered to be high blood pressure. You should work to have a blood pressure reading less than 120/80 for optimal health.

Things You'll Need

• Blood pressure monitor

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Instructions

• 1

  Determine your average blood pressure reading in order to determine whether you suffer from high blood pressure (also known as hypertension). Your doctor might help you determine your average blood pressure reading by asking you to come to the office to have your blood pressure read a few times over a week or two. You can also estimate your average blood pressure by using a blood pressure monitor at home. Take your blood pressure once or twice per day for two or three days in a row. Write down your blood pressure reading each time. Average all of the readings together to determine your average blood pressure. For example, if your blood pressure readings were 130/80, 150/90, 140/90 and 140/80, your average blood pressure would be 140/85. You added together the top number of all your readings and divided by four. You then added together the bottom number of each reading and divided by four.

• 2

  with your doctor if you determine that your blood pressure is elevated. If your systolic pressure (top number) is between 120-139, you are considered to have prehypertension. The same is true if your diastolic pressure (lower number) is between 80 and 89. If your systolic or diastolic readings are any higher than those numbers, you have hypertension. You should talk to your doctor even if you believe you are only in the prehypertension phase so that steps can be taken to prevent hypertension.

• 3

  Determine the best course of treatment with your doctor for your high blood pressure. Your doctor might offer you some lifestyle changes to try before opting to take blood pressure medication. Ask your doctor what you might be doing in terms of diet, physical active or stress levels that could be causing your elevated blood pressure. If your doctor determines that it is necessary to take blood pressure medication, take the medicine exactly as prescribed. Your doctor may also recommend a combination of medication and lifestyle changes.

• 4

  Lower your intake of sodium, including salt, in your diet. Keep in mind that most processed foods, especially canned soups, luncheon meat and microwaveable dinners are packed with sodium. Highly processed foods should be eaten very little if at all. Try not to add salt to your meals whenever possible. Do not purchase foods with salt levels of 1.25 grams or more or sodium levels at or above 0.5 grams. Avoid eating at fast food restaurants to avoid adding more salt to your diet. If you are eating at a restaurant ask if there are any heart-healthy meal options or if the chef can add less salt when preparing your food.

• 5

  Exercise. Exercising regularly provides an excellent way to help you manage your blood pressure. You do not need to be a hard-core fitness fanatic to lower your blood pressure though exercise. Something as simple as taking regular walks can help your blood pressure. Taking an aerobics class or using aerobics videos, swimming and yoga are some other fun ways to work toward lowering your blood pressure.

• 6

  Ask your doctor or nurse to show you how to use a blood pressure monitor from home. Take your blood pressure several times each week in order to determine if the steps you take to reduce your blood pressure are working. Write down your readings in order to share them with your doctor. Contact your health care provider if your blood pressure does not improve after a few weeks or if your blood pressure is getting higher.