Content

• To step
• Method 1 of 6: Reduce sodium intake
• Method 2 of 6: Eat well
• Method 3 of 6: Exercise for good health
• Method 4 of 6: Managing stress
• Method 5 of 6: Sustain the change in your lifestyle
• Method 6 of 6: When to seek medical help
• Tips
• Warnings

High blood pressure makes your heart work harder to pump blood, so it can be a dangerous condition. If left untreated, it increases your risk of heart disease, stroke, congestive heart failure, kidney disease, and other medical conditions. Fortunately, you may be able to lower your blood pressure by lowering your sodium intake, eating healthy foods, exercising a lot and improving your stress management techniques. Be sure to see a doctor regularly to monitor your condition, especially if you suspect the high blood pressure is due to medication or if your blood pressure remains high.

To step

Method 1 of 6: Reduce sodium intake

1. Aim to consume less than 1,500 mg of sodium per day. Some days you may find it difficult to stay within this goal, but under no circumstances should you consume more than 2,300 mg of sodium per day. This equals 1 teaspoon (6 g) of table salt.
   • Table salt is 40% sodium by weight, which equates to about 4 g of salt.
   • Try to avoid foods with more than 200 mg of sodium per serving.
   • In general, processed foods with a long shelf life have a higher sodium content than fresh or plant foods.
   • Use a nutrition tracker, such as MyFitnessPal, to track your sodium intake.
2. Try the DASH diet to control your sodium intake. The Dietary Approaches to Stop Hypertension diet was designed to prevent or treat hypertension (high blood pressure). With this diet, try to eat 4-5 servings of fresh fruit, 4-5 servings of fresh vegetables, 2-3 servings of low-fat dairy, 6 or less servings of lean meat, fish, or poultry, and 6-8 servings of whole grains per day.
   • Limit your intake of fatty and sweet things.
3. Instead of salt, use spices to season foods. If you get creative with the spices and flavorings you add to a dish, you can limit your intake of salt and other seasonings with a high sodium concentration. Some examples of low sodium alternatives are:
   • Herbs: basil, bay leaf, coriander, dill, parsley, sage, rosemary and thyme, tarragon and marjoram.
   • Spices: cinnamon, cloves, curry powder, ginger, mace and nutmeg.
   • Seasonings: chives, garlic, lemon, dried or sliced ​​onions, nutritional yeast flakes and vinegar.
4. Choose foods with "low sodium" on the label. However, not all "low sodium" labels mean that they contain no sodium or little sodium. A product with "reduced sodium" does not necessarily have little sodium, but simply less sodium than it had before. Here's a list of common sodium claims and what they mean:
   • Sodium Free or Salt Free: each serving contains a maximum of 5 mg sodium.
   • Very little sodium: Each serving contains 6 to 35 mg sodium.
   • Low in sodium: each serving contains 36 to 140 mg of sodium.
   • Light sodium content: each serving contains 50% of the sodium of the regular version. Some of these products can still be high in sodium.
   • Reduced or less sodium: each serving contains 75% of the sodium of the regular version. Some of these products can still be high in sodium.
   • Unsalted or no salt added: no salt has been added during processing of a product containing normal salt. Some of these products can still be high in sodium.
5. Replace foods high in sodium with options with less sodium. You can often find options with less sodium for certain foods that don't change the flavor, texture, or shelf life of the food. For example, canned or frozen peas can be used interchangeably in most recipes. However, canned peas have 3 times the sodium of frozen peas.
   • In general, processed foods contain more sodium than the fresh version.
   • In general, long shelf life foods contain more sodium than shorter shelf life counterparts.
   • Restaurants rarely know how much sodium or salt is in a dish. Research how to make the dish yourself or look up the sodium content of the ingredients.
6. Find alternative snack options for your favorite salty snacks. Snacks are the enemies of most low-sodium diets, especially salty snacks. If you enjoy snacking, try eating different flavors with less salt or making your own healthier versions of your favorite snacks.
   • Take fruits and vegetables as snacks. If you like to chew on crunchy snacks, try carrots. If you like sweet snacks, try apples or plums.
   • Try healthy snacks with a lot of flavor. Frozen berries, for example, are very good in the summer, especially because of the yogurt.
   • Try eating the unsalted version of a snack or making it at home. For example, nuts are also available unsalted. Likewise, popcorn made yourself without salt has a much lower sodium content than store-bought popcorn.
7. Limit your sodium intake gradually if you have trouble with it. Change is slow, slower to notice, and slower to become your standard lifestyle. It is important to create expectations for yourself that are realistic and that you can achieve. Go at a speed that you have confidence in.
   • Omit products one by one. If your diet is high in salt and sodium, it may take you a few weeks to transition to a diet that is lower in salt and sodium, and maybe months before you get used to and happy with these changes.
   • Control your appetite. If you cut out too many products too soon, or stop using a product that your body is used to, you will likely crave that product. Try to eat a healthier version of that product, but if necessary, you can decide to eat a reasonable size serving to indulge your cravings.

Method 2 of 6: Eat well

1. Eat 2,300-3,400 mg of potassium per day to balance your sodium levels. Potassium counterbalances the effects of sodium. Eat foods high in potassium, such as fruits and vegetables, or take vitamin and mineral supplements. Some examples of products rich in potassium are:
   • Raisins: 618 mg
   • Orange juice: 496 mg
   • Bananas: 422 mg
   • Spinach: 334 mg
2. Take more vitamin D to lower your blood pressure. Vitamin D can lower your blood pressure, especially in the winter when you don't get as much exposure to the sun. Get more vitamin D by:
   • Sit more in the sun. When your bare skin is exposed to sunlight, the ultraviolet B rays help your body produce vitamin D.
   • Eat fish such as salmon, trout, mackerel, tuna or eel. Fish is also a good source of omega-3 fatty acids that are good for your heart health.
   • Eat dairy products fortified with vitamin D, such as low-fat yogurt and milk. However, avoid cheese that is higher in fat and sodium.
3. Increase your celery intake as it can promote blood flow. Eating four celery stalks a day can help lower your blood pressure. Celery phytochemicals called phthalates can lower blood pressure by relaxing the tissues in the walls of your arteries, increasing blood flow. So cut a bowl of celery and eat it every day as a healthy snack.
4. Drink less caffeine, which can worsen hypertension. Caffeine can increase blood pressure in people who rarely take caffeine and especially in people who are already diagnosed with hypertension. Caffeine creates a big jump in the stiffness of arteries, causing the heart to pump faster, which increases blood pressure.
   • To see if caffeine is affecting your blood pressure, drink a caffeinated drink and check your blood pressure within 30 minutes. If your blood pressure increases by 5 to 10 mmHg, caffeine is likely to cause higher blood pressure. Have your doctor confirm this.
5. Drink less alcohol as it increases your blood pressure. Drinking alcohol can temporarily increase your blood pressure. Long-term heavy alcohol consumption can have a lasting impact on your blood pressure, so limit your alcohol intake.
   • Different people have different alcohol limits. Ask your doctor how much to drink.
   • Drink alcoholic drinks that are lower in sodium and salt than others.
6. Keep a food diary so you know what you are eating. This will make you more aware of the food you consume. Use an app or pen and paper to keep track of how much you eat and what products you eat. You will be amazed at how much, or little, you eat of a particular product.
   • Write down everything you eat, how much of it, and when.
   • After you have kept this food diary for about a week, review it and see if you are satisfied with what food you are eating.
   • If there are any meals, snacks, or products you think you should cut out, do so.
   • Keep the food diary and use it as a source of information about your diet.

Method 3 of 6: Exercise for good health

1. Develop an exercise routine with the help of your doctor. Think of an exercise program that fits your lifestyle, schedule, and concerns about your blood pressure. It is important that you make a realistic training plan because your blood pressure will likely rise again when you stop moving.
   • Your doctor will be able to give you weight and size goals that you can work towards. A body that carries extra weight puts an extra strain on your heart and blood vessels, so losing weight often helps you control your blood pressure.
   • Do not give up. If that helps, think of your movement as a prescription: The doctor has told you to walk for X minutes, just as the doctor can tell you to take a pill.
   • Be honest about your schedule, lifestyle and motivations. Do you really have time to walk for 40 minutes? Can you afford a gym subscription? If not, there are many other ways to get active that are free and require little time and space. Ask your doctor if you know what other patients have been successful with.
2. Do your daily tasks every day to increase your activity level. You may not realize it, but doing your daily tasks and moving around the house are important ways to stay active. Most household tasks can be physically intensive, such as:
   • Do the laundry. Carrying heavy baskets of clothing and walking around and standing is a light workout for your body.
   • Sweeping and mopping. You walk around pushing a weight with your arms.
   • Working in the garden. Plant trees, rake leaves, collect branches or remove stubborn weeds.
   • Wash the car. Washing your car takes arm strength and stamina.
   • Moving furniture. A room in your house may need a mini makeover or you may need to clean the floor under the sofa. However, be careful when moving heavy objects and do not harm your body.
   • Wash by hand. Doing the dishes while standing doesn't burn a lot of calories, but it can keep the extra weight off. Even filling and emptying the dishwasher counts as movement.
3. Do fun activities with others. Exercise can be fun and rewarding when you combine it with fun activities that you can do with your friends, family or in groups.
   • See if you can join an exercise, fitness or sports group. For example, you can find boot camps, yoga classes, walkers, and joggers who meet regularly in parks. There you can meet new people with similar goals to motivate you to stay active.
   • Find a fitness buddy. Most people find that they stick to their exercise schedule better if they have a partner or buddy who is also trying to exercise. You can try to find someone who wants to run around the same time and speed.
4. Use your legs to go everywhere. If possible, try to walk, run, or cycle to certain places instead of taking the car, escalator, or elevator.
   • A simple difference like taking the stairs every day at work instead of the elevator can help keep your weight under control.
5. Get creative in getting your daily exercise. There are innumerable ways to exercise besides walking and running. Take dance or aerobics classes, join a sports team, or start yoga and pilates at home. If you haven't found the right regimen or schedule yet, check online or in your area for activities or ask your friends and family for suggestions. You will eventually find the right kind of exercise, but it may take some time to determine what you like best.
   • For example, you can use the playground as a gym instead of going to a fitness center. You can move by walking up slides, hanging from the horizontal bar, or climbing on a climbing frame. However, make sure that you do not disturb children in the playground. Use the playground early in the morning, during the school day, or late at night when children are least likely to be there.

Method 4 of 6: Managing stress

1. Ask for support to help you cope with stress. Changing your lifestyle is difficult and takes a long time, so trying to lower your blood pressure can cause stress. However, stress can also increase your blood pressure, so it's important to ask for support and help when you need it. Having support from your family, friends, work, and household can help you manage stress and your blood pressure.
   • Ask your friends and family for support. You need the help of others around you to succeed. Eating healthy and exercising can become fun social activities, and having support from someone who motivates you or does it with you can reduce stress. It can also strengthen your relationship with the person you share this lifestyle change with.
   • Join a support group. Many support groups connect blood pressure patients with each other. Ask your doctor or nurse if there are any in a group nearby.
   • Seek professional help. Changes in your health, social life or lifestyle can sometimes be very difficult. Contact a psychologist or therapist in your area if necessary. Get professional help.
2. Practice gratitude to feel better. Expressions of gratitude can lower your stress level. Many people believe there is a link between focusing on what you are grateful for and having less stress in life.
   • Think of 3 things you are grateful for every day. You can do this before going to sleep, during dinner, or mid-day. You can do this out loud and with others or just in your head to yourself.
   • Say thank you to people. If someone has done something nice for you, saying that you appreciate them can not only make someone feel good, but also make you feel good.
   • Tell your loved ones why you love them. Showing people that you care and that you are grateful for them can make you less stressed. In addition, your loved ones will be more likely to respond positively and your relationship will be less stressful.
3. Know what's causing your stress. For many people, there are certain things that happen that cause stress. Some people find it useful to recognize in advance which events, things or people cause them stress (called a "stress stimulus") and to get themselves out of the situation.
   • Make a list of times when you get stressed or that stress you out.
   • Identify repeating or important factors: "my mother-in-law" or "if it is 10 p.m. and I still have to wash the dishes."
   • Decide how you want to deal with these situations to avoid getting stressed. Often people find it helpful to think of a reason or a way to apologize or ways to communicate with others about their stress in a situation.
   • Try to recognize when stressful events will occur, such as looking for warning signs. You want to get so good that you can predict your stress and take action to avoid getting stressed. For example, if you get stressed when you have to do the dishes late at night, you can avoid your stressful stimulus by doing the dishes as soon as you get home. You can also ask a housemate to do the dishes earlier.
4. Make time to relax. It's easy to try to do too many things and knock yourself over. If you don't explicitly take the time to just relax, you may be increasing your stress level. Make sure to rest during the day to manage your stress and blood pressure.
   • Do something calming that you enjoy. This could be reading, watching TV, yoga, shopping, walking or a crossword puzzle.
   • Do nothing. Some people find meditation and focused breathing very relaxing. Some also say that meditation helps control their emotions and thoughts.
5. Be with people you like. Your social life is extremely important to your happiness and health. Spend time with people you like to have a good time and de-stress. Regardless of the activity, spending time with friends can help you relax.
   • Being alone or stuck in one environment can narrow your perspective on many things. Opening yourself up to new activities and spending time outside of where you normally are can give you a new outlook on life and lower your stress.
6. Avoid smoking cigarettes because it quickly raises your blood pressure. Smoking a cigarette raises your blood pressure for a few minutes and smoking is also very bad for your general health. If you smoke cigarettes, your body will generally be less equipped to maintain your health, but it will also experience spikes in your blood pressure. Many people smoke cigarettes to deal with stress, so it is important to find an alternative stress reliever.
   • Cigarette smoking can lead to health complications that also cause stress and limit your lifestyle.
   • Cigarettes are expensive and taxed. They can cause financial stress for those on tight budgets.
   • In some cultures and cities there is a stigma against cigarette smoking. Experiencing resistance from your friends or colleagues because you smoke can also cause stress.

Method 5 of 6: Sustain the change in your lifestyle

1. Set achievable goals. Setting goals that are difficult to achieve and not achieving them can discourage you. Talking to your doctor or healthcare provider can help you come up with a viable plan and stick to it. As your needs change over time, adjust your plan accordingly.
   • A common mistake of people who want to change their lifestyle or habits is to expect too much, too soon, and then become discouraged when their expectations are not met. Think realistically about what changes you can make and in what time frame. Use numbers to calculate calories, sodium intake, hours of exercise or rest, and so on if possible.
2. Find someone who also wants to make changes at the same time as you. Eating is by definition a social thing and light exercise can be a very good social activity. Ask your family or friends to make some lifestyle changes with you to make the transition more feasible for you.
   • Even if your family and friends don't want to eat the same or exercise as much as you do, they can still support your decisions and help encourage you to hit the gym or eat certain meals.
   • Start with the changes that are easiest for everyone. For example, adding fresh fruit to everyone's diet is easier than leaving out a particular product altogether. Or start with short walks around the neighborhood before asking friends or family about marathons or the gym.
   • Ask people for support you trust and feel comfortable with. You can have less stress from changing your lifestyle if the people who support you are positive, encouraging, and non-judgmental.
3. Take responsibility. To make lifestyle changes lasting, you have to take responsibility. One way to do this is to tell a friend what goals you are working towards and to make sure you achieve your goals. For some it is already a good incentive to tell someone what you are up to. By telling someone what your goals are, you owe that person an explanation. You don't want to disappoint him by not achieving your goals and you want to make him proud by working hard to achieve those goals.
   • You can also give yourself negative consequences if you don't achieve your goals. For example, if you smoke regularly, you can force yourself to put money in a jar for every cigarette you smoke and then donate that money to an organization that helps smokers quit. Or you can say to yourself, "I'm working on a healthier diet. If I cheat and eat unhealthy snacks at night, I need to exercise more the next day. "
4. Have faith in your hard work. Permanent behavioral change is difficult to achieve and does not happen in a day, week, or even a few months. There will be days when you don't want to eat a healthy diet or when you don't want to exercise. The most important thing is to remember that every little bit helps. Hard work and an honest relationship with your body will pay off in the future, even if it doesn't seem like it now.
   • Remind yourself of your goals and motivations.
   • Ask friends and family to stick to your rules and goals even when you're not motivated.
   • In the beginning, you write a list of reasons why you are doing this or goals you hope to achieve. Read this list again if you start to lose motivation.

Method 6 of 6: When to seek medical help

1. See your doctor to have your blood pressure checked as directed. If you have been diagnosed with high blood pressure, you should keep track of your blood pressure measurements. Visit your doctor regularly to make sure you are making good progress. Ask your doctor how often you should be monitored.
   • You can check your blood pressure at home between doctor visits.
   • Your doctor can check if your lifestyle and diet changes are working.
2. Consult your doctor if medication may be causing you hypertension. Some medications can cause high blood pressure. If your medication is causing hypertension, your doctor may be able to change your medication or help you deal with this side effect. Talk to your doctor to find out if your medication is a problem and what you can do to improve your health.
   • For example, birth control, pain medications, certain antidepressants, and over-the-counter cold medications can raise your blood pressure.
3. Work with your doctor to create a treatment plan for you. Talk to your doctor about what's causing your hypertension and what to change. He probably recommends changing your diet and lifestyle. Then he will help you manage your condition to make sure you recover.
   • You may need to adjust your treatment plan after some time.
4. Ask about medication if your blood pressure remains high. You may be able to control your blood pressure by following your diet and lifestyle changes. However, this is not always possible. You may need to be on medication to lower your blood pressure. Ask your doctor about treatment options.
   • There are different treatments for high blood pressure, depending on your needs. Your doctor will explain each treatment option to you and help you determine which one is right for you.

Tips

• Talk to a doctor about any health concerns you have.
• Find what works best for you. It is your body, health and life. The key to long-term behavior change is to find a routine that works for you.
• Don't be discouraged by failures or mistakes. Everyone has setbacks from time to time and the most important thing is to stay determined and keep trying.

Warnings

• Stay hydrated and drink plenty of water.
• Your blood pressure may not drop enough by purely natural methods. Consult a doctor to ask if medication is needed.
• If you feel faint, light-headed, or dizzy, contact the emergency room or your doctor.