What Can I Do to Reduce High Blood Pressure?

High blood pressure can cause serious damage to your blood vessels. It also puts you at greater risk of potentially fatal conditions like heart attacks, strokes, or kidney failure. There are usually no symptoms, which is why high blood pressure has earned the nickname 'the silent killer'.

According to the American Heart Association, high blood pressure is a lifelong disease. It can usually be controlled, but not cured.

See Your Doctor

• It is always wise to seek the advice of your doctor before you begin any kind of physical improvement program. If you are a smoker, ask him about the best ways to quit. If you are overweight, discuss how much weight you need to lose and suggestions for changes in your diet. Your doctor may also be helpful in suggesting safe exercises that would assist you. Depending on his findings during your examinations, he may prescribe medication to help expedite the control of your blood pressure. He may also suggest relaxation or biofeedback techniques. Many doctors also have patients get an at-home blood pleasure monitor, so you can track your progress at home.

Exercise More

• Bloodpressurepro.com discusses on their website how having an exercise routine that you stick to can benefit you by reducing stress and lowering your resting heart rate, which will help you move toward your goal of lowering your blood pressure.

  The Mayo Clinic says that it will take between one and three months of consistent exercise to have an effect on your blood pressure. The benefits will only continue if you continue to exercise.

  Exercise is vital to the success of your goal of lowering your blood pressure. Walking and swimming could help you reach your goals. Select a physical activity that will raise your heart rate. Household tasks such as cutting the grass or vacuuming your floors are practical ways to accomplish this. You might also try taking the stairs instead of the elevator at work. Whatever exercises you choose, try to select ones that you enjoy and you will be more likely to stick with. A good goal is to schedule about 30 minutes of aerobic activity a day.

Adjust Your Diet

• Intelihealth.com offers several suggested changes you can make in your diet to help lower your blood pressure. Limit sodium, alcohol and caffeine in your daily diet. Reduce fat, particularly saturated fat. If you have more than one or two drinks a day, reduce the alcohol you drink. Adding more fruits and vegetables to your diet is also suggested.