If you ask yourself, "How can I lower my blood pressure" you are in the same situation as millions of other people. 1 out of 4 people over the age of 18 in the US have high blood pressure. Those who neglect treating their high blood pressure run the risk of early death due to heart disease or a massive stroke. Thankfully you can keep your high blood pressure in check by following these guidelines.
Things You Will NeedBlood Pressure Monitor
Step 1Talk with your physician before starting any hypertension treatment at home. Only a doctor can tell you if you need blood pressure medication or if there are certain treatments you should avoid. Let this be your first course of action in an effort to lower your blood pressure.
Step 2D-A-S-H your diet. The American Heart Association has come up with a heart-friendly diet to help you lower your intake of salt called the DASH diet. DASH stands for Dietary Approach to Stop Hypertension. Decreasing salt has helped many including me to lower my blood pressure. It asks you to eat fruits, vegetables, whole grain foods and other low fat but heart conscious foods. Start reading food labels at the store. Consider how much salt and fat are in the items you intend to buy.
Step 3Keep tabs on your blood pressure. Buy an at-home blood pressure monitor either online or from any Walgreens or CVS Pharmacy. Keep track of your readings and perform them at regular set intervals. Your doctor will want to know how effective your lifestyle changes are in efforts to lower blood pressure. Call your doctor if you suddenly notice any increases in your blood pressure levels.
Step 4Stop Stressing! Take time for yourself everyday. Just reducing your stress by a little can make a BIG difference in your blood pressure levels. Take a walk, join a yoga class or even try meditation. All of these along with making sure you get at least 7-8 hours of sleep a night will help keep your blood pressure in check.
Step 5Take your Meds. If your physician has given you blood pressure medication, take it faithfully. It helps to remember to take your medicine if you take it at the exactly same time each morning. Or - try tying it to a morning ritual like brushing your teeth. The water cup is already right there. I found this useful when I needed to lower my blood pressure. You are the best health care advocate you can have. The fact that you are reading this right now indicates that you know you need to lower your blood pressure. I hope you found these steps helpful - they really all helped me to lower my blood pressure.
Tips & WarningsStop smoking! Smoking increases your blood pressure!
Call your physician with any questions.
Call 911 right away if you have a seizure, chest pain, you feel dizzy or have a severe headache causing you to blackout, feel short of breath or have swelling in your legs (edema).