How to reduce Blood Pressure

Exercise most days of the week. Exercise is a very safe and effective way to lower blood pressure. Being physically active for at least 30 minutes a day most days of the week can improve your blood pressure and overall health. Reduce the amount of sodium in your diet. Too much sodium (or salt) raises blood pressure. The AHA recommends keeping your daily sodium intake under 2,000 mg, but keeping it under 1,500 mg per gram is even better! The DASH diet gives you an example of a low sodium diet plan that can help lower your blood pressure. Limit alcohol consumption to no more than 1-2 drinks per day. Drinking more than the average - more than 1 drink for women and 2 drinks for men - can raise blood pressure. In addition, alcohol can cause weight gain, which can also cause an increase in blood pressure. Make stress reduction a priority. Stressful situations can temporarily raise your blood pressure. But if you are stressed most of the time, your blood pressure can rise and stay high. Find calming activities you can do every day to relieve stress. Walking outside, listening to relaxing music and taking a warm bath can help reduce your stress levels. And it helps lower your blood pressure. What should I do to lower my blood pressure if I find it is dangerously high? In general, high blood pressure - sometimes called the "silent killer" - has few symptoms. But sometimes alarming symptoms can prompt you to check your blood pressure. Worrying symptoms can be: Headache Chest pain Shortness of breath Nausea Loss of balance These can be signs of dangerously high blood pressure, also known as a "hypertensive crisis" - when your systolic (top number) is over 180 or your diastolic (bottom number) is over 120. In this situation, do not try to lower the blood pressure yourself. A hypertensive crisis is a life-threatening emergency, so you should see a doctor immediately. Your medical team will monitor your blood pressure very closely as it lowers your blood pressure to a safe level. It is important to see your primary care physician within a week of being hospitalized for your blood pressure. They can give you suggestions on how to manage your blood pressure at home. What should I do if my blood pressure rises right before the doctor's appointment? In other words, what is "white coat syndrome"? This happens when you have normal blood pressure at home, but your blood pressure is significantly higher in a medical facility, such as a hospital or doctor's office. This can often be caused by nervousness or anxiety in medical settings. About 15% of people who see a doctor with high blood pressure have white coat syndrome. Before a provider takes your blood pressure, the safest and most effective thing you can do is try your best to relax. Here are some things you can try to prevent false high blood pressure caused by white coat syndrome: Allow enough time to get to the meeting so you don't have to worry about driving, parking or finding the office. Bring a friend or family member to help you stay calm. Fill out the paperwork ahead of time so it can be done by the time you arrive at the office. Meditate quietly or listen to music (with headphones) in the waiting room. Just before taking your blood pressure, sit down and take slow, deep breaths. And make sure both feet are on the floor. If you or your doctor suspects white coat syndrome, your doctor may ask you to buy a blood pressure monitor from the pharmacy to check and record your blood pressure regularly throughout the day. This will give a more accurate reading of your true blood pressure and help your doctor determine if the stress of healthcare may be causing high blood pressure.