-
Step 1
Purchase a blood pressure monitor. The only way to control something is to know exactly what it is doing. Having your blood pressure measured at the doctor's office is important, but if you are serious about controlling high blood pressure, you are going to need to take readings more frequently so you can get an idea of when it is high, particular things that raise it more than others, etc.
-
Step 2
Eat a healthy diet that is conducive to lowering blood pressure. Controlling high blood pressure is impossible if you do not eat a healthy diet. Oily fish, garlic, onions, lots of fiber, and foods that are low on the glycemic index are great for blood pressure. Also, cut down on salt as much as possible.
-
Step 3
Take your vitamins and supplements. Omega 3 fatty acids are an important player in heart health, and most people consume far too little of them. Supplement your diet with a good omega 3 supplement, as well as calcium, magnesium, and vitamins C and E.
-
Step 4
Perform the right kinds of exercise. Strength training is great for overall health and in the treatment of many conditions, such as diabetes, but cardiovascular exercise is more beneficial when it comes to blood pressure control. This is due to the way at which cardiovascular exercise strengthens the heart muscle and improves overall heart health.
-
Step 5
Reduce your stress levels. Fully controlling high blood pressure is impossible if you do not also learn to reduce your stress. Additional exercise is beneficial in reducing stress, as is using medical biofeedback to learn to stay calm. Meditation and positive affirmations are also quite useful, because they relax the mind and help elevate mood.
-
Step 6
Stop smoking. If you are a smoker, this may be the most difficult, yet the most important step in controlling high blood pressure. Smoking is a powerful psychological and physical addiction, but cigarettes also raise blood pressure significantly. It will be difficult, but this is one of the best possible things you can do for your health.
