How to Lower High Blood Pressure


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Having high blood pressure for a long time without treating it may damage the blood vessels and the heart itself very early in life. This increases the chances for stroke, heart attack and kidney damage. There are several ways which can help lower the high blood pressure.

Early detection and treatment are necessary to control high blood pressure. For early detection regular checkup is necessary. Intake of medicine as advised by the doctor is necessary for lowering the blood pressure. But medicine alone cannot bring the results. Changes in life style and food habits, having regular exercise, quitting smoking and reduction in consumption of alcohol are also required in addition to medication.

High blood pressure patients are advised to quit smoking because the nicotine in tobacco damages the blood vessels. The nicotine causes the production of adrenaline. Adrenaline in turn narrows the blood vessels. It is proved in tests that regular exercise brings down the high blood pressure.

There is a direct relation between exercise and blood pressure. Likewise, weight loss also contributes in reducing the high blood pressure for obese people. High intake of sodium is another reason for high blood pressure. Avoid stress in your dealings. Consult your doctor and try stress relaxation techniques as advised by him.

The nature of the food consumed has great effect on blood pressure. Fruits, vegetables, low fat dairy products and food which are low in cholesterol are recommended. Whole grains, poultry, fish and nuts are good articles of food for those who have high blood pressure. Red meat, sweets and sweetened beverages are to be avoided.

Sodium is another ingredient of food, use of which is to be controlled. The salt which is a part of our everyday food is a major source of sodium. Sodium is an essential mineral required for our body. It is required only in a limited quantity. The recommended daily intake per person is two to three grams. The average consumption of an American per day is four to six grams.

A big source of sodium is the packaged food. It comes in various forms as taste enhancer and preservative. Food and Drug Administration of the United States have strict laws regulating labeling packaged food showing the sodium content.

Consumption of large quantities of alcohol is detrimental for those who have high blood pressure. The upper limit for a man per day is two ounces of whiskey or twelve ounces of beer. For a woman the permitted level is half that of a man. Even while consuming this quantity the patient is to be examined to find out whether the blood pressure increases while taking the drinks. If the blood pressure is increasing it is advisable to stop drinking altogether.

Dietary Approach to Stop Hypertension Plan is a good way to monitor the food consumption. It is known as the DASH Plan among the clinical circles. This plan if adopted along with medication, exercise and a life style that suits the new condition will help a lot.