LOWER YOUR BLOOD PRESSURE

7 Ways To Lower Your Blood Pressure

By Glenn Mueller
eDiets Senior Writer
Updated: May 25, 2007

Have you had your blood pressure checked recently?

Blood pressure refers to the force with which your blood moves against the walls of your arteries. As you are probably aware, a blood pressure reading consists of two numbers: the systolic pressure over the diastolic pressure. The systolic reading refers to the pressure taken as your heart beats, and the diastolic reading is the pressure when your heart relaxes between beats.

Your blood pressure readings rise and fall throughout the day. However, if your blood pressure remains elevated for a prolonged period of time, you are considered to have high blood pressure, the medical term for hypertension.

High blood pressure is often referred to as a silent killer, because it comes with few noticeable symptoms. Anyone can develop high blood pressure, regardless of ethnic background, age or gender. According to the National Heart, Lung and Blood Institute, one out of every four Americans suffers from high blood pressure. When you have high blood pressure, your heart is working too hard. This is a potentially dangerous medical condition, which puts you at high risk for heart disease, kidney disease, impaired vision and hardened arteries. Hypertension is also the number one risk factor for strokes.

In May 2003, the Joint Committee on the Prevention, Detection, Evaluation and Treatment of High Blood Pressure published revised guidelines for evaluating high blood pressure in the Journal of American Medicine. In order to be considered normal, a systolic reading must be less than 120 mmHg (millimeters of mercury), and a diastolic reading must be less than 80 mmHg. Systolic readings between 120-139 and diastolic readings between 80-89 fall under the category of prehypertension. Anything above this range is classified as high blood pressure. Stage one hypertension includes systolic readings between 140-159, and diastolic readings between 90-99. Any systolic reading over 160 or diastolic reading over 100 qualifies as type 2 hypertension.

Of course, deep feelings of anxiety, intense anger and many other factors can temporarily elevate your blood pressure. It must be checked on numerous different occasions before you can be diagnosed as suffering from hypertension. Once you develop high blood pressure, it usually lasts for the rest of your lifetime. However, there are steps you can take to prevent or control high blood pressure.

Note: Please consult your personal physician to determine the treatment activities appropriate for your blood pressure category.

The National Heart, Lung and Blood Institute offers the following guidelines for the prevention and treatment of high blood pressure:

Follow a Healthy Eating Plan
A healthy eating plan is essential for preventing or controlling high blood pressure. Research has shown that the best eating plan to keep your blood pressure under control should be low in fat and cholesterol, and include plenty of fruits, vegetables and low-fat dairy products.

Exercise
Incorporating regular exercise into your lifestyle is one of the best things you can do to control your blood pressure. Of course, being active also has countless other health benefits and is an essential part of a healthy lifestyle.

Reduce Your Sodium Intake
Too much sodium can elevate your blood pressure, and the average American consumes far more salt than they need. Experts recommend that you should not consume more than 2.4 grams of sodium per day. For people with existing blood pressure conditions, physicians may recommend even lower sodium intake.

Maintain a Healthy Weight
Overweight and obese people have substantially greater risk for developing high blood pressure. Overweight people also put themselves at risk for high cholesterol and diabetes. A person’s blood pressure normally goes down as their body weight decreases.

Manage Stress
Stress and anxiety are among the leading causes of high blood pressure. Therefore, managing stress isn’t just something to do for your convenience. It may have a profound effect upon your health. Time management, meditation, yoga and deep breathing can all be effective ways to manage your stress.

Limit Alcohol Intake
Not only can drinking too much raise your blood pressure, but it can have harmful effects on your liver, heart and brain. If you are going to drink, moderation is the key. The National Heart, Lung and Blood Institute recommends that women should not consume more than one drink a day, and that men should not consume more than two drinks a day.

Don’t Smoke
Smoking is particularly harmful for people with high blood pressure, because it can damage the walls of your arteries.

Remember to have your blood pressure checked every time you go to your doctor’s office for a physical. Many pharmacies and fire stations also have blood pressure machines. You may also consider purchasing a blood-pressure monitor for your home. Many stores sell them for at little as $30. Be sure to keep an eye on your blood pressure frequently.