Here are a few things you can do to bring down your blood pressure:Follow the Dash Diet - The DASH diet is a special diet that promotes consumption of fruits and vegetables (9 servings a day) and low-fat dairy products (2 servings a day), over red meat, saturated fat, sweets and sugary beverages. Adopting this diet can help cut off up to 15 points.
Limit Salt Intake - Reducing dietary sodium to less than 2400 mg sodium a day can drive your blood pressure down 8 points, especially if you are a salt-sensitive person. You will need to be a bit of a label sleuth because salt can hide in many canned, fast and processed foods.
Exercise on Most Days - Performing at least 30 minutes aerobic physical activity per day can help you drop up to 9 points.
Drink Less Alcohol - Excess alcohol intake can tax the kidneys. Men should drink less than 2 drinks per day and women (and lighter-weight men) just 1 drink per day (a drink is 12 oz beer, 5 oz wine or 1.5 oz 80-proof whiskey). Keeping within these limits can reduce blood pressure by 4 points.Normalize Body Weight - Keeping your body mass index less than 30 can lower blood pressure enough to pull you out of the danger zone. If you are overweight and lose 20 lbs, you can reduce your blood pressure by 20 points! Even a modest weight loss trims points.
Relax and Breathe - Listening to classical music, meditating and practicing slowed breathing like Qigong can lower blood pressure by a few points.
Take Prescribed Medications - There are many types of medications to reduce blood pressure. Follow the advice of your doctor and take any prescribed medications as directed, even if you feel fine. High blood pressure can exist without symptoms so you may not know when you are spiking.
Perform Self-Checks Regularly - You can do this with an at-home blood pressure measurement device or machine at your local pharmacy.
Get Routine Examinations - Keep your scheduled appointment with your doctor for a periodic pressure check or to discuss any issues you may have with your medication. There are many medications to choose from if you are experiencing side effects or if your current medication isn't producing the best result. Control Other Risk Factors - Control cholesterol, diabetes and sleep apnea, all of which also contribute to high blood pressure.