How to Reduce Hypertension

Hypertension is a serious medical condition. Untreated hypertension can lead to all kinds of problems including kidney damage and stroke. Reducing hypertension is vitally important. Fortunately there are many methods you can use to help make your blood pressure go down to normal levels.

Instructions

1. Step 1

   First monitor your blood pressure. Home monitoring is essential. If possible purchase a home monitor. A home monitor will help you monitor your hypertension. You should check your blood pressure at least twice a day if it comes up high in the doctor's office. Write down the numbers that you see for a week to double check.

2. Step 2

   Start an exercise program. Exercise can help reduce high blood pressure. Try to get at least a thirty minute work out three to five times a week. A workout should focus on increasing muscle mass and endurance. Aim for exercises such as cardiovascular swimming or biking to help reduce your hypertension.

3. Step 3

   Eat more fruit and vegetables. One way to carefully manage and reduce high blood pressure is via diet. Increase the number of fruit and vegetables that you consume each day. Try to aim for at least five or six servings of each. Look for fresh ripe fruit and locally grown produce. A proper diet can help you reduce hypertension numbers.

4. Step 4

   Eat more whole grains. Whole grains are grains that can be found in whole wheat breads and brown rice. Eating whole grains twice a day can help you lose weight, feel fuller longer and reduce your blood pressure each day. Look for items that state whole grain rather than multigrain.

5. Step 5

   Take medications. Medications can help you greatly reduce your hypertension. Many are covered under most medical plans. A small pill each day can greatly reduce your blood pressure numbers. Consult with your doctor to find the right combination of medications. You may need to take more than one kind of medication to help reduce hypertension numbers.