How to Bring Down High Blood Pressure
High blood pressure or hypertension develops when blood circulates or flows through the arteries with increased force. The risk factors for high blood pressure include a high-fat diet, smoking and a family history. If left untreated, hypertension can lead to heart disease. But fortunately, there are ways to bring down high blood pressure and prevent complications.
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Instructions
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Recognize the value of exercise. Frequent activity helps lower high blood pressure. Develop a workout schedule and aim for 30 to 60 minutes of physical activity at least three times a week--jog, walk, bike or swim.
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Resolve to stop smoking. According to the Family Doctor, smoking cigarettes restricts blood vessels and increases your heart rate, which often results in hypertension. Give up smoking to bring down high blood pressure and ward off other illnesses such as cancer and emphysema.
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Shed extra pounds. An unhealthy weight or carrying excess pounds of body fat raises blood pressure. Choose low-fat, low-calorie foods and reduce your food portions to lose weight and lower high blood pressure. Consume fruits, vegetables, low-fat meats and whole grains.
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Cut back on sodium. Salt impacts your blood pressure. Decrease your intake to less than 2,400mg a day to control your blood pressure and stay away from high-sodium foods such as potato chips and frozen meals.
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Limit alcohol. The effect alcohol has on blood pressure varies from person to person. But if you're trying to maintain low blood pressure, significantly reduce or completely remove alcoholic beverages from your diet--drink no more than one or two beverages a day.
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Take medication as directed. Your doctor may prescribe medication if diet and lifestyle changes aren't enough to reduce your blood pressure. Follow your physician's directions and take your medication as instructed.
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Tips & Warnings
Relax and control stress to lower high blood pressure. Supplements such as omega-3, calcium, cod-liver oil and garlic may also help bring down high blood pressure.
