High Blood Pressure
Reducing high blood pressure takes simple changes
Reducing high blood pressure through exercise and lifestyle changes will result in improved overall health.
By Dr. Shafiq Qaadri, MD
Reducing high blood pressure is essential to living a long and healthy life. Remember, "Blood flow equals happiness."
Fortunately, there are a number of different lifestyle changes that you can implement to lower and maintain normal blood pressure.
Ways of recuding high blood pressure
Lifestyle modifications such as weight reduction and regular aerobic exercise are a safe way to start reducing high blood pressure. Regular exercise will improve blood flow that in turn will reduce blood pressure and your resting heart rate. Moderate physical activity will help (a walk for example), but 30-60 minutes a few times a week is will help your body maintain ideal blood pressure levels. However, for those with moderate or high blood pressure, medication is used in combination with lifestyle changes.
A diet change will also show improvements in reducing high blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) is made up of fruits and vegetables, low fat or fat-free dairy foods and is beneficial. Reducing sodium intake, alcohol consumption and tobacco use can also lower blood pressure.
Reducing stress is another component in reducing high blood pressure. Before you can begin to reduce your stress, you need to take some time to consider what causes you to become stressed (family, work, finances, etc). Once you know what your causes of stress are, you can take steps to reducing stress. Try taking breaks to relax or to exercise. Massages, yoga and meditation are all great ways to reduce stress and help in reducing high blood pressure.
If your blood pressure is 130/80 or above, it is considered high and you should talk to your doctor about ways to lower your level back to normal blood pressure levels. When reducing high blood pressure, remember to aim for a normal blood pressure level of 130/80mm Hg.