How to Your Control Blood Pressure

>> Friday, January 27, 2012

Ways to control blood pressure

  1. Stay active. Regularly exercising helps lower your blood pressure by 4 to 9 millimeters of mercury. Ask your physician to help you develop an exercise program and determine if you have any exercise restrictions.

  2. Shed some pounds and watch your weight. As your weight increases, so does your blood pressure. It is wise then to loose some pounds in order to reduce your blood pressure. Generally, the more weight you lose, the better, because the lower your blood pressure goes.

  3. Have a healthy diet. Load up your body with nutrients and vitamins to stay healthy. Eat foods which are rich in whole grains, low-fat dairy products, fruits and vegetables. But since not all necessary nutrients and minerals can be provided by the food you eat, consider taking food supplements like l arginine.

  4. Avoid tobacco and limit your alcohol and caffeine intake. Nicotine contained in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour even after you have smoked. If you smoke throughout the day, your blood pressure remains constantly high. On the other hand, drinking more than moderate amounts of alcohol raises blood pressure by several points. Moreover, alcohol reduces the effectiveness of medications for high blood pressure.

  5. Monitor your blood pressure and regularly visit your doctor. Learn to self-monitor your blood pressure using an upper arm monitor. Moreover, see your doctor regularly to help you review your treatment.

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