High blood pressure, also known as hypertension, is often called the silent killer because it can cause a heart attack, stroke or organ damage without any obvious symptoms.
If you have an advanced stage of hypertension -- around a 160 systolic reading or lower and about 105 or below for diastolic -- your doctor may prescribe medications. Even if your blood pressure is slightly above normal (higher than 120/80), you should speak to your physician. Together, you may be able to work out a few strategies to bring your blood pressure back into the normal range.
Here are a few suggestions to get you started:
1. Exercise -- Some form of mild aerobic exercise -- at least 30 minutes four or five days a week -- is a standard treatment for hypertension. If you're not making a point to do it already, you need to get off your butt and start. You don't have to knock yourself out. Even just brisk walking will be beneficial. A recent study showed that people with moderate hypertension can lower it five to eight points with exercise alone. Exercise also helps relieve stress -- another cardio benefit.
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2. Smoking -- Don't do it. Nicotine has an adverse effect on the adrenal glands, causing them to increase blood pressure.
3. Losing Weight -- If you're overweight, even losing just a few pounds can help lower your blood pressure. Start with a modest goal of dropping maybe just 5 or 10 pounds. After that, you can worry about whether you want or need to lose more.
4. Salt -- Many doctors will suggest you greatly reduce or cut out salt intake. But recent studies show that only about 30 to 40 percent of people are salt-sensitive. You can check whether you're one of them by greatly reducing your sodium intake for two or three weeks. After that time, take your blood pressure and see if it's any lower. If it makes a difference, stay on a low-sodium diet but also increase your potassium; there seems to be a relationship between high-sodium/low potassium in diets. You can either take supplements or modify your diet to include more bananas, potatoes, peppers, pears, eggplants or tomatoes.
5. Fiber -- A low-fiber diet will promote hypertension, so make a point of eating several servings of fruits and vegetables a day. Also eat whole-grain cereals and breads.
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