Factors that you CAN control

• Smoking- Cigarette smokers are at least twice as likely as non-smokers to develop cardiovascular disease. If you currently smoke, talk to your doctor to figure out a plan for quitting.
• Exercise- By simply doing just 30 to 45 minutes of mild to moderate exercise such as brisk walking or biking three times a week can lower your blood pressure by a few points. This is especially the case if you are losing weight too. If you need to lower your blood pressure more than just a few points, you might consider a vigorous exercise program. This might include things like riding a stationary bike for 40 minutes, running for 30 minutes or swimming laps in the pool. If you do choose to increase your exercise program, make sure and consult your doctor.
• Eating a lower fat, balanced diet- The statistics show that most people who struggle with high blood pressure are also overweight. By simply eating healthy meals and exercises regularly, you should be able to lower your blood pressure.
• Reducing alcohol consumption- Alcohol has many effects on your body, including raising your blood pressure and it also reduces your heart’s ability to pump blood. As a preventative measure, it is suggested that you limit your alcohol intake to a maximum of two drinks per day. If you are battling hypertension, it is even better if you abstain from an alcohol use.
• Reducing salt intake- Most people consume more salt than their bodies need or can handle safely. The sodium that is in salt can increase blood pressure. This is therefore a risk for those who already suffer from hypertension. While reducing salt intake may not be extremely beneficial for everyone, it can be helpful to some. Check with your doctor to see if this would be a good change for you lifestyle.
• Reducing stress- This might be easier said than done, but it is definitely worth the effort. Try to schedule things in your life that you enjoy. If you still cannot seem to rid yourself of the stress in your life, consult your doctor to see how you can best manage your stress.
• Oral Contraceptives- While most birth control pills do not pose any risk to the women taking them, some have been linked with high blood pressure. If you struggle with hypertension, just make sure to consult your physician to ensure that your birth control is not a contributing factor.

By eating the right foods, exercising, and losing those extra pounds you will be on your way to lowering your blood pressure. For some people, these simple lifestyle changes may not be enough. If you are still struggling with hypertension after you have tried these tips, then you should consult your doctor for further information.