If you have been diagnosed with high blood pressure (hypertension), you are not alone. As many as three million Americans suffer from high blood pressure every year. High blood pressure is defined as the systolic pressure (top number) reading 140 or above, or a diastolic pressure (bottom number) reading 90 or above.

If you have recently been diagnosed with high blood pressure, it’s important to try other solutions to lower your blood pressure levels prior to exploring medical solutions. Below are a few things you can start doing today.

Consume healthy, low-salt diet

Consuming a healthy, low-salt diet rich in whole grains, fruits and vegetables, and avoiding saturated fat and cholesterol laden-foods can help to reduce high blood pressure. In addition, potassium consumption has show to lessen the effects that sodium has on blood pressure. Be sure to read your food labels, avoid added salts, and consume fewer processed foods.

Exercise regularly and lose weight if overweight

Blood pressure often increases as weight increases, so regular exercise and weight loss can help to decrease your risk. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming, and dance aerobics.

Reduce stress levels

Chronic and even occasional stress can play a major role in high blood pressure. Take some time to evaluate what may be causing your stress, such as work, family, financials or your health. Though it’s hard to eliminate all your stress, try to reduce stress in healthy ways using exercise, deep breathing and meditation. Practice stress management techniques by accepting things you cannot change, reducing overtime at work, and knowing your stress triggers.

Avoid smoking

In addition to the numerous harmful effects of using tobacco products, their nicotine content can temporarily spike blood pressure levels for up to an hour after use. This puts your blood pressure at a steady high, if you are a habitual user.

For more information on high blood pressure, call the vascular specialists at Baton Rouge Vascular Specialty Center today at (225) 769-4493 to schedule your next appointment.