Dr. Russell Greenfield: There are some simple strategies you can implement to help lower your blood pressure. The more of them you do, the better, because while each provides a small reduction, combining them magnifies the chances for your successfully lowering your blood pressure for the long term.
First, read up on the D.
H. Diet. D.
H. stands for Dietary Approaches to Stop Hypertension. It includes vegetables, fruits, beans, whole grains, and low fat dairy products that provide lots of essential nutrients and the diet alone has been shown effective for shaving points off your blood pressure.
In general, it is a good idea to cut down on foods high in saturated fats, like red meat and full fat dairy products. It's also important to lower you daily salt intake. Study shows that by cutting your average salt intake, from an average of 2 teaspoon fulls to one per day, you can cut your risk of stroke by 23% and your risk of heart diseases by 17%. Become more physically active. We are not talking 10K runs right off the bat, just a brisk walk for at least half an hour everyday. Get the sleep you need and regularly use healthy relaxation techniques. Like Breath work to further reduce stress. Supplements such as Vitamin D, Coenzyme Q10 and the herbal remedy Hawthorn may also offer some benefits, as might acupuncture. Speak with your doctor first.
If your blood pressure is mildly elevated and you aren't able to lower it within six months with these methods, prescription medication may be necessary. If your blood pressure was very high to begin with, you might already be taking medication, but these diet and lifestyle measures we discussed, may help you lower the dosage needed and thereby reduce the risk of side-effects.