It can be a scary thing when you find out you have high blood pressure. High blood pressure can sneak up on you. It can also be damaging to your health. There are several things you can start doing right away to help control your high blood pressure and get it lowered.
1. It may be scary at first to find out you have high blood pressure but be scared no more! There are simple lifestyle changes and nutrition changes you can do today to immediately help you be on your way to lowering your high blood pressure. The first thing you can do is to start exercising. A brisk 30 minute walk a day is a good tool to be well on your way to lowering that high blood pressure. When you can do more, then do more. It is important to pace yourself and start off slow if you currently do not exercise.
2. I know you may not want to hear this but losing those few extra pounds can help lower your blood pressure. That extra weight that is carried around makes your heart have to work that much harder.
3. Eat more nutritiously. I am a firm believer that we are what we eat. Eating more fiber in our diets with fruits and vegetables and cutting out fatty foods is very beneficial in lowering your high blood pressure as well as a host of other healthy benefits.
4. Reduce salt intake. This one is sometimes hard to do since so many foods are high in sodium and at dinner time we tend to reach for that salt shaker. One good thing now is you can buy those salt substitutes instead of salt. I do caution in overusing those. You want to watch out for any MSG’s.
5. Cut back on caffeine. There is no real proof that caffeine raises blood pressure but lowering your caffeine intake is another step to take in benefiting your overall health thus could assist in lowering blood pressure.
6. Herbs/Supplements. There are many great natural herbs you can take with minimal side effects to help you lower high blood pressure. I encourage you to go to a health food store and see what is available. Do your research and make an informed decision about herbs. I would also recommend you go to an actual health food store rather than Wal-mart or GNC.
7. Medication. Sometimes there is no choice but to start on high blood pressure medication. But even then, once you start implementing good eating habits and exercise it is possible to be weaned off the medication all together.
8. Lower stress. This is definitely easier said than done but if you can do this it will greatly improve your blood pressure and getting it lowered. There are many things you can do to alleviate stress. Praying is my top choice. A nice warm bubble bath with a good book, doing 30 minutes of exercise or yoga, even participating in your favorite hobby.
9. Avoid Tobacco. Don’t smoke and avoid second hand smoke as well. The nicotine in tobacco products can raise your blood pressure level significantly. High blood pressure is only one health risk from tabacco there are many others. Avoiding tobacco is a good healthy decision in every way.
10. Get support from family. Just knowing you have the support of your family and friends can go a long way in achieving your goal of being healthier and lowering your high blood pressure. Often times being accountable to someone for the choices you make help you make better choices.