7 Tips On Controlling High Blood Pressure

If you've been diagnosed with high blood pressure it may not seem like a big deal. After all, it's just a number on a scale. And hypertension (another word for high blood pressure) in and of itself certainly sounds harmless enough. But in reality, it's the potential problems that this condition can lead to that should have you concerned.

Hypertension can potentially lead to heart disease, stroke, dementia, congestive heart failure, kidney disease, even blindness. So controlling high blood pressure is well worth your efforts.

With that in mind, here are 7 quick tips on controlling high blood pressure:

1. Reduce Your Weight. You already knew this. Either your doctor told you or you knew it instinctively. The heavier you are, the greater your risk of high blood pressure. You don't have to lose 100 pounds overnight to see the benefits. Just cut out a couple hundred calories a day. That's all it takes. And while a diet high in fat doesn't directly affect blood pressure, saturated fats and cholesterol in foods do raise blood cholesterol, which will increase your risk for heart disease.

2. Reduce Your Stress. While recent research has begun to question whether there's a long-term correlation between stress and hypertension, there are enough indicators that reducing the stress in your life is probably worthwhile.

3. Kick Your Smoking Habit. Yep, smoking not only plays havoc with your lungs, it play havoc with your blood vessel walls and arteries. Even though smoking may not directly contribute to your high blood pressure, in the long run, quitting will eliminate another contributing factor.

4. Kick The Caffeine Habit. There's a strange paradox with caffeine consumption. On one hand, studies have indicated that regular caffeine consumption leads to higher blood pressure. On the other hand, some studies have also indicated that people can develop a tolerance for caffeine to the point where it no longer impacts their blood pressure. Generally, though, your physician will suggest you limit your caffeine.

5. Eat Those Potassium Foods. Potassium is a mineral that works in concert with sodium to help regulate blood pressure. Cantaloupe, bananas, watermelon, oranges, potatoes, spinach, and zucchini are all rich in potassium. The only precaution here is that if you're already taking medication for your high blood pressure, then you need to consult with your doctor before you turn to salt substitutes with high levels of potassium.

6. Reduce Your Alcohol Consumption. Excessive alcohol consumption is hard on your liver and kidneys and can raise your blood pressure. Studies have shown that restricting your alcohol intake can drop your blood pressure by as much 5 to 10 mm Hg, a significant reduction. Women are advised to keep their daily consumption to a 12-ounce beer or a 5-ounce glass of wine. Men can double these recommendations.

7. Increase Your Exercise. This is as much about keeping your heart healthy and keeping your weight down as it is about lowering your blood pressure. Check with your physician before your start on a regular exercise routine. And no, you don't have to sweat for an hour everyday to make it worthwhile. Even moderate activity benefits your heart. Thirty minutes of brisk walking, three or four times a week is plenty to help you drop weight and strengthen your heart.

Controlling high blood pressure doesn't have to mean you can never enjoy your life again. Just by taking baby steps, you can make dramatic improvements in your overall health, your heart health, and yes, even your blood pressure health.

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