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5 steps to controlling high blood pressure

After being diagnosed with high blood pressure, there are a number of ways to keep it under control.  Having high blood pressure isn’t something anyone wishes for, but if you do have high blood pressure, think of it as a time to change your lifestyle for the better.
There are a number of ways to control high blood pressure without the use of medication.  However, if you are doing well with all of these steps and still seeing high blood pressure, don’t be afraid to use medication.  It is important to find out what type of blood pressure medication will work best for you.


  1. Lose weight
    Yes, much easier said than done, but blood pressure seems to go up as weight goes up.  This means you must begin a healthy diet.  This diet should be low in sodium and low in caffeine.  If this is something new to you and your family, reach out to a professional that can help you with a meal plan.  Your physician should be able to lead you in the right direction as far as dieticians in the area.  It is important to lose the weight now, which leads me to the next step.
  2. Exercise
    Begin an exercise program.  Do not start off too big, thus burning out too fast. Keep your exercise program realistic and maintainable.  The more you exercise your heart, the better your body will feel and blood pressure will go down.
  3. Tobacco and alcohol
    Stay away from tobacco products and reduce your alcohol intake. Nicotine is known to increase blood pressure by 10 mm hg one hour after you smoke ( Therefore, if you smoke all day, your blood pressure will continue to rise.  Small amounts of alcohol can actually lower blood pressure, but if you drink too much, this protective barrier goes away.  Simply drink in moderation.
  4. Monitor
    Continue to monitor your blood pressure.  This can be done both at home and by your healthcare provider.  Make sure to keep up with appointments and any medications regarding your high blood pressure.
  5. Communicate
    It is important to be open to support from family and friends.  First of all, it is important to relieve as much stress as possibly, and if your loved ones are
    well aware of this, maintaining a happy lifestyle, in order to reduce stress, thus reduce blood pressure, will fall into place.  They can also help with your meal plans, medication reminders, doctor’s visit, etc. They are so important for moral and to motivate you to lead a healthy lifestyle so you can be around for years to come.

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