How to Lower High Blood Pressure

High blood pressure is a common disorder of the circulatory system. High blood pressure is also called as hypertension.

Normal level of blood pressure is 120/80 mm of Hg. If the systolic blood pressure of a person is in the range of 120 to 139 mm of Hg and the diastolic blood pressure is in the range of 80 to 89 mm of Hg then he is diagnosed to be suffering from pre-hypertension. When a person’s systolic blood pressure exceeds 140 mm of Hg and diastolic pressure exceeds 90 mm of Hg then he is diagnosed to be suffering from hypertension or high blood pressure.

The main line of treatment to lower high blood pressure is the use of diuretics. Treatment is focused on maintaining the blood pressure within normal range and preventing associated complications like stroke, heart attacks, heart failure and kidney disease.

There are a number of ways to lower high blood pressure. These include lifestyle changes, exercise regimen and dietary modifications.

A carefully planned exercise regimen is necessary to reduce high blood pressure

Doctors have stressed the importance of regular exercise. Walking is the best exercise and doctors recommend a brisk walk at least 30 to 45 minutes every day and several days a week. Walking briskly increases the heart rate and provides an all body workout. It also maintains stamina and fitness levels. It helps in reducing weight as hypertension is closely associated with obesity. Hypertension may result in complications like heart attacks and stroke. So before starting any new exercise regimen hypertensive people must consult their physician.

Lifestyle Changes that need to be incorporated in order to reduce high blood pressure are as follows:

Cutting down on alcohol helps to lower high blood pressure

Heavy drinking has been linked to high blood pressure. People with high blood pressure should reduce their alcohol consumption to two standard drinks for men and one standard drink for women daily. There should be at least two alcohol free days every week.

Quitting smoking is necessary to lower high blood pressure

This is an extremely important lifestyle change that can be made in order to maintain a normal blood pressure as well as cut down the risk of other health problems. Smoking and high blood pressure increase the risk of stroke. Hence people, with high blood pressure should take the necessary steps to quit smoking.

Practicing meditation in order to reduce stress levels

People who are continuously exposed to stress in their daily life are at a risk of elevated levels of blood pressure even though they are taking regular anti-hypertensive medications. Hence practicing meditation, breathing exercises, relaxation techniques or psychotherapy-anything that helps in calming the mind and reducing stress levels is recommended.

Regular monitoring of high blood pressure

People suffering from high blood pressure should undergo routine medical checkups along with blood pressure monitoring. This helps to detect any rise in the blood pressure and also helps in early detection and prevention of any further complications associated with high blood pressure.

Dietary modifications

A low fat high fiber diet is recommended for people with high blood pressure. They should cut down on their salt intake in order to lower the hypertension.

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