How to Control High Blood Presure

The term "blood pressure" refers to the force placed on the walls of the vessels as blood travels throughout the body. High blood pressure is the common name for hypertension, a medical condition in which the pressure generated by the blood becomes higher than normal and remains that way indefinitely. The constant pressure of the blood against arterial walls can damage the internal organs, which can lead to serious conditions, such as a heart attack or stroke. Fortunately, there are a number of lifestyle changes people with hypertension can make to help control their blood pressure.

Difficulty: Moderately Easy

Instructions

1. The standard American diet is low in fiber and high in fat. Fats, particularly saturated and trans varieties, can accumulate in blood vessels, making it much more difficult for blood to pass through. This not only raises blood pressure, it places an unnecessary strain on the entire circulatory system. Eating a diet that is low in fat and high in fiber can help reverse this damage, resulting in lower blood pressure. Plan meals that make vegetables, fruits and whole grains the primary focus.

2. Get more exercise. According to the Mayo Clinic, engaging in regular physical activity can reduce your blood pressure by five to 10 millimeters of mercury within a matter of weeks. If you're not used to working out, start slow, taking a 10-minute walk or dancing to your favorite songs and gradually increase your workout time to 30 minutes or more five times a week.

3. Reduce your alcohol intake. In small quantities, alcohol can be good for health. It helps people relax, which can actually reduce blood pressure temporarily. But the advantageous effects are lost if you overindulge. Recent research done at the University of Bristol indicates a strong connection between heavy drinking and higher blood pressure. Moderate alcohol intake generally means one drink per day for women and two drinks for men. More than that can be detrimental.

4. Cut down on salt in your diet. When you eat salty foods, the sodium causes your body to retain more fluids. This increases the amount of blood in the veins and arteries, which causes the circulatory system to work harder than usual to pump that extra fluid through the body. Decreasing the amount of salt you eat can help prevent this retention of fluids, subsequently lowering blood pressure in the process.

5. Remove or avoid any obvious sources of stress, if possible. When you experience a stressful situation, your body goes into fight-or-flight mode and blood pressure skyrockets. You cannot eliminate every source of stress in your life, but you can limit your exposure to known stresses and learn better coping skills. Take yoga or learn meditation.

References

• DASH: Dietary Approaches to Stop Hypertension
• Mayoclinic.com: High Blood Pressure (Hypertension)
• Armenian Medical Network: Link Between Alcohol and Blood Pressure

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