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Blood pressure refers to the force exerted on the artery wall by the blood flowing through it. The narrower and stiffer the artery is, the higher the blood pressure. Normal blood pressure is always below 120/80. If the number is higher, you already have high blood pressure (hypertension). After learning about blood pressure, you can take these simple steps to adjust your lifestyle and lower it.

Steps

Method 1 of 4: Learn high blood pressure

1. 

   Find out the levels of hypertension. If your blood pressure is above 120/80, you already have hypertension. The levels of hypertension vary depending on the intensity of pressure in the heart.
   • Blood pressure of 120-139 / 80-89 is considered prehypertension.
   • Level 1 High Blood Pressure is 140-159 / 90-99.
   • Level 2 High Blood pressure is 160 or higher / 100 or more.

2. 

   
   
   Diagnose high blood pressure. Blood pressure changes continuously throughout the day. They lower when you rest and increase when you are in a high mood, stressed, or engaged in physical activity. That is why a diagnosis of high blood pressure is only made by seeing a doctor at least three times over a period of a few weeks to a few months. In some cases, the body has two independent systolic and diastolic blood pressures.
   • The final diagnosis is based on the highest level number. For example, if your blood pressure is 162/79, you already have Level 2 hypertension.

3. 

   
   
   Understand idiopathic high blood pressure. There are two types of high blood pressure, idiopathic and secondary. Idiopathic high blood robes develop over the years and there are many reasons. Usually it combines many independent factors. Age is the main risk factor: the older you get, the more likely you are to develop high blood pressure. This is because the arteries are becoming increasingly hard and narrower. Genetics is also a contributing factor to high blood pressure. People whose parents have high blood pressure are often at risk for this. Studies have shown that the incidence of genetically high blood pressure can be as high as 30%.
   • If you are obese, have diabetes, or have dyslipidemia, you may also have high blood pressure. Weight gain is a major risk factor. Excess mass increases the pressure on the heart. Over time, the fat and sugar metabolism is disrupted, causing high blood pressure. Diabetes and dyslipidemia also affect fat and sugar metabolism.
   • People who experience stress, anxiety and depression often experience high blood pressure.
   • Blacks are often at higher risk of developing high blood pressure and often getting worse. This is believed to be the result of environmental, socioeconomic, and genetic factors.

4. 

   
   
   Understand secondary hypertension. This type of high blood pressure is caused by a specific medical condition. Some diseases may include kidney disease. The kidneys play a role in regulating the composition of fluid in the blood and removing excess water, so acute and chronic kidney disease both cause kidney dysfunction, causing water to accumulate in the body, increasing blood volume and leading to high blood pressure.
   • You can have secondary high blood pressure if you have an adrenal tumor, produce hormones that affect heart rate, constrict blood vessels, and kidney function leading to high blood pressure.
   • Other causes may be thyroid disease that alters the levels of thyroid hormones that affect heart rate and increase blood pressure. Sleep apnea puts pressure on the respiratory and circulatory systems, and over time can tend to cause high blood pressure.
   • Some drugs, both prescription and over-the-counter, have been shown to increase blood pressure. These drugs include oral contraceptives, NSAIDs, antidepressants, steroids, decongestants, and stimulants. In addition, the use of banned substances such as cocaine and methamphetamine also causes high blood pressure.
   • Unhealthy diet high in salt can also cause high blood pressure.
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Method 2 of 4: Lifestyle adjustment

1. 

   Check your blood pressure. High blood pressure can last from months to years without showing any symptoms, but the consequences can cause serious health problems and even death. Generally speaking, health problems caused by high blood pressure are the result of two health stages. First, the blood vessels in the body narrow and harden. Second, due to this condition, the blood flow to other organs and parts of the body such as the heart, brain, kidneys, eyes, and nerves is reduced. This can cause serious complications and life-threatening if not caught early.
   • You need to take your blood pressure at a pharmacy or buy a blood pressure monitor to monitor your blood pressure. If you think that your blood pressure is rising, you need to see your doctor for a thorough diagnosis.

2. 

   Exercise regularly. You can integrate a variety of physical activities into your daily routine to improve high blood pressure. You can do cardio exercises like walking, jogging, or swimming and strength training. The American Heart Association recommends exercising for at least 30 minutes a day, a five-day week with 150 minutes of total activity to promote heart health. Alternatively, you can do high-intensity aerobic exercise for at least 25 minutes a day, three times a week for a total of 75 minutes. Plus, you can incorporate some more moderate and heavy muscle-building activities for at least 2 days a week.
   • If you feel this performance standard is overwhelming, you can adjust to your maximum ability. Better to be active than to sit still. Do my best to exercise physically. Even short walks are more effective than lying down on the sofa.
   • Physical activity also helps fight obesity. Both healthy diet and exercise also aid in weight loss and lower blood pressure.

3. 

   Avoid stress. Stress, anxiety, and depression can increase your risk of high blood pressure. You should learn to manage and deal with stress to improve your mental and physical health. Pursue your hobbies, meditate, and practice yoga are all effective relaxation techniques.
   • If you are struggling with anxiety or depression, you should see your doctor.

4. 

   Limit alcohol. Men should only drink up to 2 drinks a day. As for women, there is no more than 1 drink of alcohol.
   • If alcoholics want to limit their alcohol consumption, they should slowly reduce it over a few weeks. There is a risk of serious hypertension in the case of sudden alcohol withdrawal.

5. 

   Give up smoking. Tobacco is one of the main causes of cardiovascular death. The chemicals in cigarettes increase heart rate and constrict blood vessels, which increase blood pressure. More importantly, smoking causes hardening of the arteries over time and lasts for many years even after the patient has stopped smoking.

6. 

   Limit your caffeine intake. This substance increases heart rate and blood pressure, especially in people who don't consume it regularly. If used in high doses can cause heart rhythm disturbances. You should only consume no more than 400 mg per day.
   • To track your daily intake, you need to know the amount of caffeine in your beverage. 240 ml of coffee contains 100-150 mg, 30 ml of espresso contains 30-90 mg, and 240 ml of caffeinated tea contains 40-120 mg.

7. 

   Use herbs. Although not scientifically proven, there are a number of herbs that help improve blood pressure. However, you should still not use these herbs as a substitute for those that have been scientifically researched. Instead, you should only add herbal supplements to your diet with your doctor's approval.
   • Use holly leaf extract, used to make tea in China with the effect of enhancing blood circulation to the heart.
   • You can try berry extract which improves blood supply to the heart and supports the heart's metabolism.
   • Use garlic extract to prevent cardiovascular disease. Garlic is believed to have the ability to control high blood pressure and cholesterol.
   • You can take hibiscus as a supplement or make a tea that has a diuretic and regenerating effect of medications such as ACE inhibitors and high blood pressure medications. Alternatively you can drink ginger tea and cardamom, a tea in India that naturally lowers blood pressure.
   • Drink coconut water. Coconut water is high in potassium and magnesium, which helps regulate muscle function.
   • Take fish oil with omega-3 fatty acids that help boost fat metabolism and reduce the risk of heart attack and stroke.
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Method 3 of 4: Apply the DASH diet

1. 

   Try the DASH (Blood Pressure Reducing Diet Approach) diet. In fact, this regimen is medically accepted as a starting point in the treatment of high blood pressure. The diet consists primarily of fruits and vegetables, fruits, low-fat dairy products, whole grains, and lean protein, as well as limited salt, sugar, and fat.
   • Most of the nutritional tips below are typically based on the DASH diet. If you want to learn more about this regimen and some other dietary tips, you can consult your doctor.

2. 

   Limit salt consumption. Sodium has a significant effect on the blood pressure level of the body. Therefore, the main goal of the DASH diet is to reduce the amount of salt that the patient absorbs directly and through food.
   • The recommended daily salt intake of 2,300 mg is recommended. If your doctor thinks you need to follow the low-salt DASH diet, you should consider reducing your daily salt intake to 1,500 mg, or less than a teaspoon of salt per day.
   • Most processed foods are very high in salt. Be careful with these foods while monitoring your salt intake. Even processed foods that don't taste salty can contain more than standard salt. You can check product packaging for salt content information. This ingredient is listed in mg on each nutrition label.
   • Pay attention to portion sizes and monitor your daily salt intake to stay below 1500 mg.

3. 

   Add whole grains to meals. The DASH diet consists of 6 to 8 servings of whole grains or whole grains per day. Eat whole grains instead of refined grains. There are a few tips to help you avoid eating refined grains and replace them with healthy grains.
   • Quinoa, dried wheat, oats, rice, millet, and barley are typical whole grains.
   • Whenever possible, eat whole grain noodles instead of regular pasta, brown rice instead of white rice, and whole grain bread instead of white bread. Always make sure that the product packaging shows it 100% whole grains.
   • Choose as little processed foods as possible. Food sold in bags or boxes with more than 3 ingredients is often completely processed. Products grown and sold in fresh form are generally healthier.

4. 

   Eat lots of vegetables and fruits. Vegetables taste fresh, varied, and are very good for blood pressure and general health. DASH recommends eating 4 to 5 servings of vegetables per day. Pumpkins, tomatoes, broccoli, spinach, iodine, and carrots are a group of vegetables that are high in fiber, potassium, and magnesium.
   • The body needs these vitamins to function properly and lower high blood pressure.

5. 

   Add fruit to your diet. The body needs to absorb vitamins, minerals, and antioxidants in the fruit. You can use fruit for snacks and substitute for refined sugar ingredients if desired. DASH recommends eating 4 to 5 servings of fruit per day.
   • Eat whole fruit peels for more fiber. Apple, kiwi, pear, and mango peel can all be served with the pulp.

6. 

   Eat lean protein. You should include lean protein ingredients in your meals, but be careful to limit your daily intake. DASH recommends eating no more than 6 servings of lean protein, such as chicken breast, soy, or dairy products, for the day.
   • Before you cook lean meat, you should filter the fat or skin in the meat.
   • No meat frying. Instead, cook it by baking, boiling, or stewing.
   • Eat plenty of fresh fish (not fried). Fish like salmon contains healthy omega-3 fatty acids, which help in improving high blood pressure.

7. 

   Eat nuts, beans, and legumes. In addition to its high content of omega-3 fatty acids, this food is rich in fiber and phytochemicals. DASH recommends eating 4 to 6 servings each week instead of everyday.
   • This restriction is due to the high calorie content of the food group and should only be consumed in moderation.
   • Prioritize nuts such as almonds, flax seeds, pecans, sunflower, lentils, peas and kidney beans.

8. 

   Reduce your consumption of sweets. You should only eat 5 servings of sweeteners per week if you want to stick to the DASH diet. If you are interested in sweets, try low-fat or non-fat varieties such as ice cream or crackers. advertisement

Method 4 of 4: Take pills

1. 

   Determine need for medication. Often times, lifestyle changes aren't enough to lower blood pressure to normal levels. In many cases, the patient will have to seek the help of medication. In this case, the most effective treatment is to combine lifestyle changes and medications. Sometimes you need to take multiple medications at the same time. Initially treating high blood pressure requires a few different medications.

2. 

   Ask your doctor about thiazide diuretics. Drugs, such as chlorthalidone and hydrochlorothiazide, are believed to reduce fluid volume in the body and relax blood vessels. You should take this medicine once a day.
   • The side effects of these medications lower potassium, weaken muscles and disturb heart rhythm, as well as lower sodium causing dizziness, vomiting, and fatigue.

3. 

   Use calcium channel blockers. These preparations are amlodipine, nicardipine, nifedipine, verapamil, or diltiazem. They work to relax the muscles in the walls of blood vessels. In general, you should take it 1 to 3 times per day.
   • Some of the side effects include swelling of the legs and a decrease in heart rate.

4. 

   Angiotensin converting enzyme (ACE) inhibitors are used. ACE inhibitors and hormone inhibitors Angiotensin II are hormone-inhibiting drugs called Angiotensin II that narrow the blood vessels. They also cause the body to store water. You should take the drug 1 to 3 times a day.
   • The main side effects include low blood pressure and low heart rate causing dizziness and fainting. They also increase potassium levels causing muscle weakness, heart rhythm disturbances, and coughing. About 20% of patients taking ACE inhibitors have a dry cough 1 to 2 weeks after taking the medicine.
   • ACE inhibitors and ARB are effective in patients aged 22-51.

5. 

   Use medications to regulate heart rate and lower blood pressure. You can take these drugs if you do not have a reaction to other medications. They work by blocking signals from nerves and hormones in the body that narrow blood vessels. You should take the drug 1 to 3 times per day.
   • Side effects of cardiac regulators include cough (if the patient has asthma or allergies) and difficulty breathing, hypoglycemia, increased potassium levels, depression, fatigue, and impaired sexual function. .
   • Side effects of antihypertensive drugs include headache, nausea, weakness, and weight gain.
   • Cardiac regulators are effective in patients between the ages of 22 and 51.
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Advice

• If you can keep your blood pressure normal for one to two years, your doctor may recommend reducing your medication or stopping it altogether. This can only happen if you maintain control of these changes. The main goal is to prevent high blood pressure, and if you make lifestyle changes, lose weight, and limit salt intake, you will be able to reduce or stop taking the medication completely.