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According to the Centers for Disease Control and Prevention, 1 out of 3 adults in the United States suffers from high blood pressure. Blood pressure, or hypertension, is the measurement of force bearing against artery walls as blood circulates through the body. Two numbers represent blood pressure–systolic measures pressure during heart beats and diastolic measures pressure between beats. High blood pressure includes any reading of 140 (systolic) over 90 (diastolic) and above. High blood pressure not only increases the risk for stroke and heart disease, it may lead to other diseases and chronic illnesses. Fortunately, for most people, high blood pressure can be reduced and controlled with a few simple lifestyle changes.
Reduce Salt Intake
Reduce salt intake to lower blood pressure almost immediately. The Mayo Clinic suggests 2,300 milligrams of salt or less daily for adults up to age 50. After age 50, most adults only need 1,500 milligrams daily. Eliminating or reducing processed foods from the diet that are high in salt will bring salt levels down drastically.
Exercise
Exercise regularly to reduce high blood pressure and to control prehypertension. Prehypertension is the stage before high blood pressure when systolic rates are below 140 but above 120 and diastolic rates are between 80 and 89. Just sixty minutes of moderate exercise per day, such as riding a bike or brisk walking can bring unsafe blood pressure levels back into the normal range after only a few weeks.
Reduce Stress
Although situational stress temporarily raises blood pressure levels, it has not been scientifically proven to chronically raise levels. However, The American Heart Association (AHA) emphasizes that chronic stress is a contributing factor to high blood pressure and recommends destressing for heart health by incorporating daily relaxation techniques such as yoga, aromatherapy or breathing exercises.
Lose Weight
According to the AHA, excess weight is one of the largest contributors to high blood pressure. For individuals with a body mass index above 25, which is considered overweight, losing just 10 to 20 pounds can reduce blood pressure considerably.
Limit Alcoholic Beverages
Alcohol in small amounts may actually reduce high blood pressure but more than two drinks for men and one drink for women may raise blood pressure. A 12 ounce beer or 5 ounce glass of wine each count as one drink. For liquor, 80-proof or more, one drink equals 1.5 ounces of alcohol.
Controlling high blood pressure not only reduces the risk of stroke and heart attack but also reduces the chance of kidney failure, peripheral vascular disease and a slew of other chronic conditions. Following these simple tips not only brings blood pressure rates back into acceptable ranges but contributes to overall health and well-being. The CDC recommends consulting with your medical care provider before incorporating any drastic lifestyle changes.
