Content

• Steps
• Method 1 of 3: Follow the DASH-diet
• Method 2 of 3: Change your lifestyle
• Method 3 of 3: See a doctor

Stable high blood pressure is called hypertension. The blood pressure level is determined by two factors: the amount of blood pumped by the heart and how narrow the blood arteries are. High blood pressure increases the risk of heart problems and stroke. Most people do not have any symptoms of high blood pressure, so the best way to diagnose hypertension is to have your blood pressure measured regularly at least once a year at a scheduled doctor's appointment. If you have high blood pressure, you can lower it by making certain dietary and lifestyle changes.

Attention:the information in this article is for informational purposes only. Before using any methods, consult your doctor.

Steps

Method 1 of 3: Follow the DASH-diet

1. 1 Reduce your sodium intake. Many people consume up to 3,500 milligrams of sodium per day. For the DASH diet (an abbreviation of the English Dietary Approaches to Stop Hypertension), it is recommended to consume no more than 2,300 milligrams of sodium per day.Sodium is found in salt, so the best way to cut down on sodium is to eat less salt. This can be done as follows:
   • Don't add salt to your food. You should also reduce the amount of salt you add to your food when preparing it. This is quite simple: for example, do not add salt to meat or water when cooking rice or pasta.
   • Avoid salty snacks and processed foods like chips, pretzels, salted nuts. Large amounts of salt are often added to them. If you do buy ready-made foods, go for low-salt varieties. Look at the salt content of canned foods, ready-to-use spice mixes, bouillon cubes, canned soups, jerky meats, and sports drinks to see if they have added salt.
2. 2 Eat 6-8 servings of grains daily. It is best to eat whole grains rather than processed white rice or processed white flour, as they are higher in fiber and nutrients. One serving is a slice of bread or half a cup of cooked rice or pasta. You can increase your intake of whole grain foods by:
   • Buy whole wheat flour and pasta, not white wheat. As a rule, the packaging of such products indicates that they are made from whole wheat.
   • Oatmeal and brown rice are excellent sources of nutrients and dietary fiber.
3. 3 Increase your intake of fruits and vegetables. You should eat 4-5 servings of fruit and 4-5 servings of vegetables daily. One serving is half a glass of leafy or cooked vegetables. Fruits and vegetables are excellent sources of potassium and magnesium, which can help lower blood pressure. Proceed as follows:
   • Eat salads with other meals. Diversify them with different ingredients. For example, you can make the salad sweeter by adding apple or orange wedges. Leave edible skins on fruits such as apples, as they also contain nutrients. You can also prepare salads from such traditional ingredients as fresh herbs, carrots, tomatoes. However, do not get carried away with salad dressings, as they are often high in salt and fatty oils.
   • Use vegetables as a side dish. For example, instead of pasta, prepare sweet potatoes or courgettes for the main course.
   • Snack on fruits and vegetables between meals. Take an apple, banana, carrot, cucumber, or bell pepper with you to work or school.
   • Buy fresh and frozen vegetables. If you are worried that fresh vegetables might go bad before you eat them, frozen vegetables are perfect for you. They can be kept in the freezer until you need them, and after thawing they will retain a lot of beneficial nutrients.
4. 4 Supplement your diet with low-fat dairy products. Milk is an important source of calcium and vitamin D, but you should choose your foods carefully so that they are not high in fat and salt. Aim to consume 2-3 servings of dairy products daily. One serving is 1 cup (240 milliliters).
   • Cheeses are often high in salt, so eat them in moderation.
   • Choose low-fat or low-fat yoghurt and milk. They go well with whole grain breakfast cereals.
5. 5 Eat lean meats, poultry, and fish in moderation. Meat and fish are excellent sources of protein, vitamins, iron and zinc, but some varieties are high in fat and cholesterol. Fat and cholesterol clog your arteries, so it's best to limit your intake. Eat no more than 6 servings per day. One serving is 30 grams of meat or eggs.
   • Avoid fatty red meat, and if you do eat it, try to trim the fat. Do not fry meat in a pan - it is healthier to bake it or grill it.
   • Salmon, herring, and tuna are excellent sources of omega-3 fatty acids. These types of fish help lower cholesterol levels and are rich in protein.
6. 6 Monitor your fat intake. Fat increases your risk of heart disease. To keep your heart healthy, limit your fat intake to a maximum of three servings per day. One serving is equivalent to a tablespoon (15 milliliters) of butter. It is quite easy to limit your intake of fatty foods in the following ways:
   • Do not smear your bread with butter or mayonnaise. You can also reduce the amount of vegetable oil you use in cooking. Use skim milk instead of whole milk, and avoid heavy cream, lard, hard doughs, palm and coconut oils.
7. 7 Supplement your diet with nuts, seeds, and legumes. They contain a fairly high amount of fat, but they are also rich in magnesium, potassium, dietary fiber and protein. Because of this, the DASH diet recommends eating only 4-5 servings of these foods per week. One serving equals 1/3 cup of nuts.
   • Nuts and seeds make great additions to salads and are healthy snacks (unsalted).
   • For vegetarians, a great meat substitute is tofu, which is high in protein.
8. 8 Limit your sugar intake. Processed sugar increases your calorie intake without providing your body with the nutrients it needs. Limit your intake of sweets to 5 servings (maximum) per week. A serving is equivalent to one tablespoon of sugar (20 grams) or jelly (15 milliliters).
   • Artificial sweeteners such as sucralose, aspartame, or saccharin can be used, but use them in moderation.

Method 2 of 3: Change your lifestyle

1. 1 Get exercise. Physical activity helps lower blood pressure, maintain a healthy body weight, and cope with stress.
   • For best results, try to exercise 75-150 minutes per week. Choose what works best for you. You can walk, run, take dance classes, ride a bike, swim, or play sports such as soccer or basketball.
   • Engage in strength training, such as lifting weights, twice a week to maintain normal bone density and build muscle.
2. 2 Reduce your alcohol intake. Alcohol abuse has a negative effect on the heart. In addition, alcoholic beverages are high in calories and increase the susceptibility to obesity. If you want to lower your blood pressure, you should completely avoid alcohol or drink it in moderation.
   • Men over 65 and women should drink no more than one drink per day.
   • Men under the age of 65 should drink no more than two drinks per day.
   • One serving of alcohol corresponds to 350 milliliters of beer, 140 milliliters of wine, or 40 milliliters of spirits.
3. 3 Do not smoke or chew tobacco. When tobacco is used, the walls of the arteries become harder, and as a result, the arteries narrow, resulting in high blood pressure. Passive smoking also leads to similar consequences. You can quit smoking using various methods:
   • consult a doctor or psychologist;
   • Join a support group or call the hotline for people who want to quit smoking;
   • take nicotine replacement drugs (nicotine replacement therapy).
4. 4 Pay attention to the medications you are using and do not take drugs. If you think any medications you are taking may increase blood pressure, consult your doctor. Perhaps he will help you choose other drugs that are more suitable for you. Do not stop taking any medication without first consulting your doctor. The following substances and drugs can increase blood pressure:
   • cocaine, crystalline methamphetamine, amphetamines;
   • some oral contraceptives;
   • some decongestants and cold medicines;
   • Non-prescription non-steroidal anti-inflammatory drugs (ibuprofen and others).
5. 5 Reduce your stress levels. While stress is an integral part of our lives, there are certain relaxation techniques that can help you better deal with it. The following methods are common:
   • yoga;
   • meditation;
   • music therapy or art therapy;
   • deep breathing;
   • visualization of soothing images;
   • progressive muscle relaxation (consistent tension and relaxation of various muscle groups).

Method 3 of 3: See a doctor

1. 1 If you suspect you have a heart attack or stroke, call your emergency room. Both of these cases are emergency, when every minute counts.
   • Signs of a heart attack include chest pressure or pain, pain in one or both arms, neck, back, jaw, or abdomen, difficulty breathing, excessive sweating, nausea, and dizziness. Sometimes there are severe symptoms of acid reflux, that is, pain below the sternum. Both men and women are susceptible to heart attacks.
   • Stroke symptoms include a saggy face, difficulty speaking and understanding someone else's speech, numbness or weakness in the arms, legs, or facial muscles, confusion, vision problems in one or both eyes, dizziness, poor coordination of movements, and headache.
2. 2 If high blood pressure is accompanied by symptoms, go to the emergency room. Most people with hypertension do not experience any symptoms, so it is best to have your blood pressure measured at your scheduled annual doctor's appointment. However, high blood pressure can sometimes be accompanied by the following symptoms:
   • persistent headache;
   • blurry or split vision;
   • frequent nosebleeds;
   • dyspnea.
3. 3 Take medication if your doctor sees fit. In this case, strictly follow the instructions of the doctor. Medications can be ineffective if you skip taking them or take them incorrectly. The doctor may prescribe the following medications:
   • ACE inhibitors. ACE stands for angiotensin converting enzyme. These drugs relax the walls of the blood vessels. As a side effect, they can cause coughing. ACE inhibitors can interact with other medications, including over-the-counter medications. Do not take other medications, including over-the-counter medicines, dietary supplements, and herbal remedies, without first consulting your doctor.
   • Calcium antagonists. These drugs dilate the arteries. Ask your doctor about possible side effects and interactions with other medications.
   • Diuretics They are diuretics that help reduce the amount of salt in the body.
   • Beta blockers. This type of drug slows down the heartbeat and makes it less stressed. They are usually used as a last resort when other medications and lifestyle changes are insufficient.