How to Lower High Blood Pressure

 

High blood pressure usually does not have symptoms. The only way to know your blood pressure is to have it checked. Your doctor might check your blood pressure a number of times, perhaps for a few months, to be sure that you have high blood pressure. You might also have a physical exam and, most likely, some lab tests to be sure that there is no damage to your heart, kidneys, or other organs.

Blood pressure is written as two numbers. The higher number is the pressure while the heart is beating. The lower number is the pressure when the heart is resting. Normal blood pressure for most people is less than 120 over 80 (120/80).

If your blood pressure remains high, your doctor might talk to you about lifestyle changes you can make. Here are some things your doctor might suggest:

• Avoid tobacco, alcohol, and caffeine.
• Lower the amount of salt and saturated fat in your diet. Saturated fats are found in meats, egg yolks and whole milk.
• Eat foods that are high in potassium, like potatoes, and bananas and other fruits.
• Lose weight if you are overweight. If you lose just 10 percent of your body weight, it is enough to make a difference in blood pressure and cholesterol levels.
• Use relaxation techniques, like deep breathing or meditation, to reduce stress.
• Increase aerobic activity, like running, bicycling, or fast walking for at least 30 minutes on most days.
  
• Quit smoking, if you smoke.

Your doctor might ask if you use any herbs or weight-loss remedies. Some of these can increase blood pressure.

Read more about exercise and high blood pressure.