It is important for good health for every individual to have an adequate knowledge of how to lower your blood pressure, because studies have shown that Hypertension is a leading cause of cardiovascular disorders, urological and neurological conditions, pre-eclampsia in pregnant women, stroke and kidney failure. Hypertension does not respect any age or race; it can happen to anyone.http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.pdf

Arteries are blood vessels that carry blood away from the pumping heart into all other tissues and organs of the body. Blood pressure is a measurement of the circulating blood against the walls of the arteries when the heart pumps.

The blood pressure is measured in millimeters of mercury (mmHg) and is recorded as two numbers in a fraction, of which one is higher than the other. The higher one which is the number above is called the systolic pressure reading, which measures the pressure in the arteries when the muscle of the heart contracts, while the lower number is called the Diastolic pressure reading, and measures the pressure in the arteries when the heart muscle is resting (that is, between heartbeats).

A high blood pressure is therefore a repeated and prolonged increase of the blood pressure that exceeds 140 over 90 mmHg, that is, a systolic pressure reading above 140 over a diastolic pressure reading above 90.http://altmedicine.about.com/cs/herbsvitaminsek/a/Hypertension.htm

High blood pressure can be treated and prevented. Now there are many medications specially produced to lower high blood pressure. Below are few steps to help lower your blood pressure. Following these steps will help you prevent and control high blood pressure and also prevent it from rising above the normal range.

Arteries are blood vessels that carry blood away from the pumping heart into all other tissues and organs of the body. Blood pressure is a measurement of the circulating blood against the walls of the arteries when the heart pumps.

The blood pressure is measured in millimeters of mercury (mmHg) and is recorded as two numbers in a fraction, of which one is higher than the other. The higher one which is the number above is called the systolic pressure reading, which measures the pressure in the arteries when the muscle of the heart contracts, while the lower number is called the Diastolic pressure reading, and measures the pressure in the arteries when the heart muscle is resting (that is, between heartbeats).

A high blood pressure is therefore a repeated and prolonged increase of the blood pressure that exceeds 140 over 90 mmHg, that is, a systolic pressure reading above 140 over a diastolic pressure reading above 90 http://altmedicine.about.com/cs/herbsvitaminsek/a/Hypertension.htm.

Visit Your Doctor

Before you undertake any health related activity it is very important you seek medical advice. When you are with your medical advisor have him take your vital signs, which are your body temperature, your respiratory rate, your pulse rate, and your blood pressure. If your blood pressure is normal (120/80 mmHg or less) you have to try to keep it at that level, but if it is high, you have to reduce it to prevent damage of vital organs and tissue.

Have a Goal

To be able to lower your blood pressure you need to have a plan. So many people have started on a blood pressure reducing diet but in little time they got discouraged and abandoned their plan and the result was detrimental to their health. So to be able to accomplish your plan you have to see it as a goal you have you reach. With every step you take in accomplishing these goals to lower your blood pressure always say this to yourself. http://familydoctor.org/online/famdocen/home/common/heartdisease/risk/092.html

A Sphygmomanometer

This is the instrument used for measuring arterial blood pressure. It is made up of an inflatable cuff to restrict the flow of blood, and a mechanical manometer or mercury to measure the pressure. They are of two types, the manual and the electronic sphygmomanometer.

The Manual sphygmomanometer is the type mostly used at the clinics, hospital and pharmacies because it gives a more accurate result. It is usually operated by medical professional or persons trained to use it. Manual sphygmomanometers are used together with a stethoscope.http://commons.wikimedia.org/wiki/Category:Sphygmomanometers. The electronic/ digital sphygmomanometer is easier to use and can be bought for personal use. The only disadvantage is that their readings are not very accurate.

A Positive Attitude

A positive attitude is necessary if you want to lower your blood pressure. Try to look on the brighter side of things and imagine how your life would be when your blood pressure is back to normal.

By being physically active you can help reduce the risk of a heart disease. Physical activity of any kind goes a long way to help control or prevent high blood pressure. These activities can be a sport or just moderate chores you do daily. Examples of activities you can indulge in are:

Walking the stairs for 15 minutes

Gardening for 20–35 minutes

Cleaning floors for 45–60 minutes

Running 1 mile in 10 minutes

Fast dancing for 25- 30 minute

Fast walking for 30 minutes

And so many more. Consistency is the key.

To maintain a healthy weight you have to have to check your body mass index (BMI) and waist measurement. BMI is a measure of your weight in relation to your height. Use this site to check your BMI.http://www.nhlbisupport.com/bmi/

Studies have shown that the blood pressure increases as your weight increases. So if you are obese or overweight you have to lose weight because you are at a greater risk for heart problem, but if your weight is normal, you have to be careful and watch your weight.

It would have being much more easier if there was a magic formula to lose weight, but there isn't any, only these few tips can help:

1. Don't be in a hurry to lose weight do it slowly.
2. Lose about 0.5 to 2.0 pounds weekly (1750 to 7,000 calories).
3. Eat less calories than you burn in your exercises and daily work.

A healthy eating plan should contain a diet of low fat dairy products, vegetables, and fruits, and have a low amount of sweetened beverages, red meat and sugar. It should generally have foods that are low in cholesterol and saturated fat, but high in magnesium, protein, calcium, fiber and potassium.

High salt intake should also be avoided if you want to lower or prevent high blood pressure. A study shows that high intake of salt and sodium containing foods is detrimental to health and should be minimal in daily diet http://familydoctor.org/online/famdocen/home/common/heartdisease/risk/092.htmlIt advisable to use more herbs and spices like onions and garlic to add taste to foods.

Tips to help you minimize your salt consumption:

1. Reduce your intake of canned food and go for fresher ones.
2. Cook your spaghettis and rice without salt
3. Use fresh or canned salt free vegetables

Most alcoholic drinks contain high calorie content, and this can add to your weight and raise your blood pressure. It is advisable to drink alcohol in moderation because it can also cause liver and kidney failure http://blood-pressure.emedtv.com/high-blood-pressure/alcohol-and-blood-pressure.html.

Smoking is another habit that should be broken if you want to succeed in your goal of reducing your blood pressure. The nicotine in tobacco products like cigarettes can shrink the blood vessels thereby making the heart beat faster, and this of course will temporary raise your blood pressure.

Quitting smoking will go a long way to lower your blood pressure and the risk of a heart disease will be reduced.http://familydoctor.org/online/famdocen/home/common/heartdisease/risk/092.html.