Ways to Reduce Hypertension

Hypertension, also known as high blood pressure, is caused from high pressure in the arteries. Various circumstances cause this condition, ranging from obesity to excessive alcohol intake. A blood pressure reading of 140/90 is considered high. A high reading can force the heart to work faster and can make it more difficult to pump blood. Other than medicines, there may be a few ways to help reduce hypertension.

Exercise

• Get regular exercise. If you have hypertension and have not exercised regularly, start off slow. Walk around the block or even join a gym with an inside track. Swim a few laps each morning, or take a ride on the bike in the afternoons. Do something to get that heart rate going so you can burn calories and increase muscle mass. Instead of parking up close to the store when shopping, choose a spot further away and take advantage of the much-needed exercise. The buddy system works great for some people. Find a neighbor or friend who may want to begin a daily exercise program with you.

Lose Weight

• Losing weight can help reduce hypertension. Instead of eating a diet high in fat, choose to eat nutritional foods that are low in fat and good for the heart. Increase fruits and vegetables in to the diet and cut back on the sodium intake. Instead of adding salt to food, try sprinkling pepper or a sodium free spice for extra flavor. Opt out on the chips and reach for an apple, or a few carrot sticks dipped in ranch dressing. Try to also increase fiber in the diet by eating peas and oat products, or even adding a daily fiber supplement to each meal. Foods high in fiber may help to decrease cholesterol that may also reduce hypertension.

Manage Stress

• Manage stress levels. Sometimes stress is unavoidable, especially if you live a life that is always on the go. However, stress can raise the blood pressure, which can ultimately cause other health issues. Practice yoga or sign up for a pilate's class. Instead of sitting on the couch and watching television, read a book, listen to a favorite CD or flip through an old photo album. Do something you enjoy, an activity or hobby that may take your mind off of a current situation. Meditate for at least 10 minutes each day. This quiet time may help reduce the stress your body is feeling from the day's events.

Limit use of Alcohol and Tobacco

• Limit the alcohol and tobacco use. Those who drink three or more drinks a day are at a risk to develop hypertension. Binge drinkers are even at a greater risk of developing high blood pressure. Drinking alcohol while taking a blood pressure medication may reduce the effectiveness of the medication. Smoking any form of tobacco raises the blood pressure and may also interfere with medications that are taken to help lower hypertension.