How you can manage your high blood pressure:
Know your numbers.
Have your blood pressure checked regularly by a healthcare professional. If you have high blood pressure, it is critical that your doctor monitor the effectiveness of the steps you are taking to lower it, including life style changes and medication.
Maintain a healthy weight/BMI (body mass index).
Simply put, excess weight causes your heart to work harder. You should strive for a body mass index (BMI) less than 25. To learn more about BMI, click here.
Incorporate more physical activity into your daily routine.
To many people, this means the dreaded "e" word: exercise. However, increasing your physical activity doesn't mean you have to run out and get a gym membership or sign up for the Boston marathon. You can take little steps to incorporate at least thirty minutes of exercise into your daily routine, like taking three ten-minute walks throughout the day or going for a swim in the summertime when it's hot. Just moving more will help strengthen your heart, potentially improving your blood pressure.
Eat a diet that is low in salt and saturated fat.
Eating a diet that's low in salt and saturated fat will help you maintain a healthy heart and arteries. A good rule of thumb is to avoid highly processed foods like prepackaged cookies, soups and chips. These kinds of foods tend to have a lot of added salt and sugar and not a lot of nutrients. Instead, opt for whole grains, plenty of fruits and vegetables, low-fat or no-fat dairy products, and lean meats like chicken or fish. For a comprehensive eating plan designed to help lower your blood pressure, consider the DASH diet endorsed by the National Heart, Lung, and Blood Institute.
Download the DASH Eating Plan.
Don't smoke or use other tobacco products.
If you already smoke, do your body a favor and talk to your doctor about getting help to quit.
Limit your alcohol consumption.
The American Heart Association recommends that women should limit their alcohol consumption to one drink a day or less, and that men should drink only two drinks or less per day.
Manage stress.
Eliminate unnecessary stress as much as possible. Try relaxation techniques like deep breathing, muscle relaxation or just taking a few minutes to sit quietly when things get too hectic. Also, make sure you get plenty of sleep each night, as sleep deprivation can make stress worse.
If you are instructed by your doctor to take blood pressure medication, take it exactly as directed.
Many people mistakenly think that if their blood pressure reaches a normal level after having been on medication that they can stop taking it. This is not the case. Hypertension is a disease with no cure. You cannot cure high blood pressure; you can only control it. If you've made healthy lifestyle adjustments and feel that your blood pressure medication is now no longer needed, talk to your doctor. He or she can help you determine if it's right for you to stop taking it.
Avoid decongestants.
You should also be aware that certain cold and flu medicines may interfere with blood pressure medication. Decongestants found in some over-the-counter and prescription drugs have been known to increase blood pressure. If you are on blood pressure medication, make sure to choose cold and flu remedies without a decongestant. If you are unsure, talk to your doctor about which over-the-counter medicines you should avoid.
