8 Ways To Control Your High Blood Pressure

If you have high blood pressure, take steps now to keep it under control. Left unchecked, this common condition, also known as hypertension, can cause serious damage to a wide range of organs over time.

When you have high blood pressure, your heart is pumping blood through your arteries with more intensity than your body is able to handle. Often there is no identifiable cause for the condition, though it is sometimes related to the slow buildup of plaque – made of cholesterol, fat and other substances – on the walls of your arteries.

Hypertension is particularly dangerous because it often has no symptoms. Unless detected during a blood-pressure check, it can lurk in the background causing slow damage to your body, increasing your risk for many problems, including:

• Heart attack or stroke
• Heart failure
• Eye problems, including loss of vision
• Decreased kidney function with the potential for kidney failure
• Dementia

The good news is that there are many strategies to keep your blood pressure under control. Among them:

1. Lose weight. Controlling your weight is one of the most effective ways to lower your blood pressure. Even losing 10 pounds can make a noticeable impact. And it’s not just your weight that matters. Where that weight sits on your body plays a role. For example, the risk for high blood pressure increases for larger waistlines: 40 inches for men and 35 inches for women.
2. Know your numbers. If you have been diagnosed with hypertension, make a habit of checking your blood pressure between visits to your doctor. You can get your blood pressure checked at most pharmacies. Or you could buy a simple at-home monitor to take periodic readings. These numbers can help your doctor have a better idea about how well your pressure is being controlled.
3. Exercise. Physical activity can help lower your blood pressure, reduce stress and help with your weight. It is recommended that you get 150 minutes of moderate intensity exercise each week. You don’t have to wear yourself out. One way to think about this intensity level: You should be able to talk comfortably, but you shouldn’t be able to sing.
4. Watch your diet. Choose a low-fat diet that focuses on vegetables, fruits, lean meats, nuts and beans. One popular option is the DASH (Dietary Approaches to Stop Hypertension) diet. Studies also suggest that certain foods may specifically help lower high blood pressure. These include low-fat dairy, flax seed, dark chocolate, olive oil, beets, pistachios, pomegranate, fatty fish, whole grains and hibiscus (as in tea).
5. Relax. Activities that focus on mindfulness can help lower your blood pressure. This could include tai chi, yoga, deep breathing techniques and meditation. It could be as simple as setting aside 10 minutes each morning or afternoon in a quiet place. Pick a mantra – a word or short phrase – and silently repeat it to yourself.
6. Reduce stress. When you are stressed, your body may release stress hormones into your bloodstream, making your heart beat faster. This effect is often short-lived – the result of a scare or unexpected threat. But there are times when long-term stress affects your body for days or weeks. You can reduce stress through exercise, relaxation techniques and setting aside time to do the things you enjoy.
7. Limit alcohol. Drinking alcohol causes your blood vessels to constrict, increasing the blood pressure in your arteries. If you have high blood pressure, you shouldn’t drink much alcohol. Healthy adults should limit drinks to one a day for women and two a day for men. Alcohol also has calories, which can contribute to weight gain.
8. Medication. There are many different medications that can help lower blood pressure. Some of them also help protect the kidneys, while others can help reduce strain on the heart for people with a prior heart attack or help to treat congestive heart failure.