Ways to Keep Blood Pressure Down

High blood pressure is known as the silent killer. It is called this because there are typically no symptoms. For quite a few years my blood pressure was high and I didn't even realize it. I would go to the doctor once a year for my routine physical and he would tell me it was too high. This was due in part to my horrible diet, heredity factors, and lack of physical activity. I eventually got my blood pressure under control with diet, exercise, and medications.

What is blood pressure? Blood pressure is the force is the amount of force exerted on your arteries when your heart beats. There are two measurements being taken. One measurement is the systolic pressure and the other is the diastolic pressure. The systolic pressure is when the heart is contracting and pumping blood. It is the top number on your reading. The diastolic pressure is when the heart muscle relaxes and is filling up with blood. It is the bottom number on your reading.

Here are some tips I found to help lower your blood pressure:

A good nights rest. Sleep loss can cause high blood pressure and a host of other health related ailments. 10 Surprising Effects of Sleep Loss

Relaxation techniques. Meditation, progressive muscle relaxation, yoga, deep breathing exercises can help to lower your BP by helping to dilate your blood vessels and reduce stress. WebMD

Losing weight. Losing as little as 10 pounds can improve your cardiovascular health. Heart.org

Time management. Use time management techniques to help you plan your day. You'll reduce the amount of stress and lower your BP as a result.

Treat yourself. Set time aside to do your favorite activity or for a relaxing activity, like getting a massage.

Resolve conflicts or other stressful situations. Don't let these types of situations continue. Use conflict resolution skills to resolve these issues.

Ask for help. Trying to do everything yourself creates stress. Don't be afraid to ask friends,co-workers, or family for help with tasks.

Physical Activity. It increases your heart rate and blood circulation, which brings oxygen and nutrients throughout your body. Aim for 30 minutes of moderate physical activity* a day for at least 5 days a week. You can break this up into 10 minute increments throughout the day. WebMd

Spirituality. Some studies have shown that spiritual beliefs and practices create a positive attitude that may help you feel better and improve your well being. WebMD

*Use these simple tests to determine if you are reaching a moderate level of intensity from the American Heart Association

• If you can easily carry on a full conversation and perform the activity at the same time, you probably aren't working hard enough.
• If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
• If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you have to stop and catch your breath.