7 Steps To Lower High Blood Pressure

7 Steps To Lower High Blood Pressure

Lowering the blood pressure readings should be foremost in the mind of anyone who has high blood pressure. Hypertension, or high blood pressure, is a health problem affecting nearly one out of every four people in this country. Billions of dollars are spent on medications each year to treat it.

Most high blood pressure is categorized as essential hypertension which is elevated blood pressure without a known cause. In adults, it is generally diagnosed when the systolic reading is 140 mm Hg and the diastolic reading is 90 mm Hg. A diagnosis is confirmed when these readings are sustained at these levels over a period of time.

It is unfortunate that many of the medicines taken to treat high blood pressure cause cardiovascular risks of their own, such as raising cholesterol. Other problems that can be caused by antihypertensive medications include male impotence, fatigue, diarrhea, dizziness and elevated blood sugar levels and headaches, to name a few. So, even those there are drugs that can bring blood pressure down to within normal ranges, their use should be taken seriously and cautiously.

Lifestyle Changes Can Lower Blood Pressure
A moderate change in lifestyle can work wonders for many people with high blood pressure. Changes such as eating a little less salt, drinking a little less alcohol and losing just a few pounds could free many hypertensive patients from their dependence on the potentially damaging drugs they are taking. Some people are reluctant to modify their diets or make even the smallest life style change because it is so easy to take a pill. Conversely, not all people with hypertension will benefit from dietary changes, and drugs are the only means of dealing with their high blood pressure problem. Your doctor is the only one who can make determinations about treating your high blood pressure.

Self Help Measures To Lower Blood Pressure
One thing that will help keep tabs on your blood pressure is to purchase a blood pressure recording device. These can be found at almost any pharmacy, and range in price from about $40 to over $100. A good, reliable one can be gotten for about $75.00. Here are seven proven steps you can take to start controlling your blood pressure:

1. Getting rid of excess body fat by reducing excess dietary calories and increasing caloric use through exercise.
2. Reducing dietary salt intake.
3. Eating two or more servings of fresh fruit and vegetable daily for the potassium content.
4. Exercising at least 30 minutes three or four times a week. Strenuous exercising and weight lifting should not be part of this routine.
5. Limiting the use of alcoholic beverages.
6. Stop tobacco use as well as caffeinated beverages.
7. Incorporating relaxation techniques into your daily living such as meditation, yoga, inspirational reading, listening to soothing music or sounds.
Following these steps, with the help and approval of your doctor, should go a long way in helping you control your high blood pressure.