How to Lower Blood Pressure

1-Begin exercising right away. Exercise is an excellent way to control high blood pressure. It will help you lose weight, reduce stress, and feel good. Talk to your doctor before beginning a new exercise routine to make sure you are health enough. If your doctor gives you the ok, these are common recommendations

• 75-150 minutes of endurance activity per week. You will enjoy it more if you chose activities that like to do. Many people join community sports teams, take classes at a local gym, or simply go outside and walk, run, or bike.
• Exercise routines are most effective when they are also paired with strength training like weight lifting. This will help you to keep your bones strong and your muscles sculpted.

2-Start relaxing right away. Stress increases your blood pressure. If you are dealing with a lot of stress in your life, relaxation techniques may help you to keep it in perspective and reduce the physical toll it takes on your body. Things to try include:

• Do Breathing Exercises
• Meditation

3-Quit smoking or using tobacco. Tobacco hardens and narrows your arteries, which increases your blood pressure. This is true for both smokers and people who are exposed to secondhand smoke. Quitting will improve your health immediately. If you need help quitting you can:

• Get support from friends, family, a counselor, a support group, or hotlines
• Talk to your doctor about trying medications or nicotine replacement therapy
• Try residential treatment. This would involve you living at a clinic or hospital for a little while. It would give you round the clock access to doctors, counselors, and other experts.

4-Drink less alcohol. Alcohol is high in calories, making you vulnerable to obesity and increasing your risk of high blood pressure. If you do drink, stay within the recommended limits.

• Men should drink no more than one to two drinks per day. Women should have at most one drink per day.
• A glass of wine, beer or shot of hard alcohol is a drink.

5-Evaluate the drugs you take. This includes both street drugs and medications. Street drugs can also increase your blood pressure. Some medications can also contribute to hypertension. If you think this might be the case for you, don’t stop taking your medications. Instead contact your doctor to discuss the problem. Your doctor may be able to recommend a different medication that will work better for you. Some substances and medications that can contribute to high blood pressure include:

• Amphetamines, cocaine, and crystal methamphetamines
• Some decongestants and cold medications
• Some nonprescription painkillers (Ibuprofen and others)
• Some birth control pills

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