Health spotlight: 6 ways to help reduce high blood pressure



About one-third Americans have hypertension, also known as high blood pressure, with another 20% to 25% having pre-hypertension meaning they’re likely to develop full-blown hypertension in the future. Hypertension comes with an increased risk of stroke, heart attack and kidney failure, making it the number one cause of death in the world.

While a lot of people don’t know that they have hypertension, there’s a good likelihood you do if you drink alcohol, consume a high-salt and high-calorie diet, don’t eat a lot of fruits and vegetables, and don’t exercise.

It goes without saying that you should always consult a healthcare professional about any major lifestyle changes. But if your doctor has told you have hypertension or pre-hypertension, or you suspect you might based on your diet or level of activity, what can you do about it?

  1. Lose weight: Men, you’re at risk if your waist measurement is greater than 40 in., for women, it’s greater than 35 in. Losing just 10 lbs can help reduce your blood pressure.
  2. Exercise regularly: Thirty minutes a day of regular physical activity can lower your blood pressure. Some of the best exercises include cycling, jogging, walking and swimming.
  3. Eat healthy: A diet rich in whole grains, fruits, vegetables and low-fat dairy as well as low in saturated fat, cholesterol and sodium can significantly lower your blood pressure. If you’re not sure where to begin, speak to your doctor or a dietitian.
  4. Drink less alcohol: Small amounts of alcohol can have a beneficial effect on your blood pressure. But more than one or two drinks a day is a bad idea.
  5. Don’t smoke: Smoking doesn’t only increase your risk for cancer. Each cigarette you smoke raises your blood pressure for several minutes. Stop.
  6. Relax: Stress even occasionally can lead to high blood pressure. Think about what causes you to become anxious, angry or upset and try to find ways to reduce or eliminate these problems or the way you react to them.

None of these suggestions are particularly easy. However, they’re all vitally important in helping reduce high blood pressure and living a long and healthy life. If you’re a bit overwhelmed and unsure where to start, speak to family and friends including other members of the Shop Talk Blog community forum, and of course, your doctor.






Did you know? Beware of saunas

Heat from hot tubs and saunas can cause blood vessels to open up, overexert your heart and cause dizziness, faint, nausea or a heart attack. If you have hypertension, speak to your doctor if you’re thinking of using a hot tub or sauna. (Source)


17 thoughts on “Health spotlight: 6 ways to help reduce high blood pressure

  1. Yes
    I was very unclear how much stress works on your blood pressure
    I myself have always had low blood pressure. That was my notmal. Nothing is normal about me! Good or Bad. And all or Nothing of a girl
    I do believe after yeats of neglect. Loneliness and addiction. I feel at 48…like #1 i look 65.. But as we all know? The best gift os uour health. Just watching my 78 yr old Father suffer with depression. O
    I see the affect its jad on his well being. Im going to put ot oit there! Mu father attempted suicide twive in two years. As much as our physical health is Super important. But as i see it now. Growing up and all. You must take
    .do..whatever ot takes to make sure your emotionally INTACT. Take it from this middlee age

    drama queen! Just as your body health wise give off signals. Your brain is sometimes i think its a little more subtle. You really have to know yourself. Its important
    I lost it last summer
    I was in a complete delusional state Thanks to whoever!!! I knew myself. I had to admit myself into a dual diagnosis center. So my hope and wish. If your reading this. Please take care of your mental state at all times. Step back and Breathe. Like you could forget???? Well?????? You with anxiety alone can make you hyperventilate
    How i know z?? I forgot to breathe.. So have a beautiful Sunday. Peace be with you.


  2. Have no weight problem, exercise daily, eat healthy, not drink alcohol, never smoked but #6 I have to work on daily more. Only have high blood pressure when in waiting room to see a doctor.,…

  3. Take every morning 3 tbsp. Of applesider vinegar and 1__tsp honey with 1/2 cup of warm water drink first thing every morning it helps blood pressure and Also belly Fat! The honey makes the bowles and the vinegar helps with blood pressure down and with in 7 days belly fat almost gone!

  4. Does your website have a contact page? I’m having problems locating it but,
    I’d like to send you an email. I’ve got some suggestions for your blog you might be interested in hearing.

    Either way, great site and I look forward to seeing it improve over time.

  5. They say that you must be informed 10 times on a subject to fully understand what you heard. I found this information to be a effective and beneficial reason to watch my own hypertension more closely. Thank you for giving me the incentive to live healthier.

  6. This is true just reading 2 of this life strategy made me realize how important high blood pressure really was. It opened my eyes to things that was going on in my life. Know I think about life different now.

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