Exercise regularly
Exercise helps the arteries remain elastic, which ensures proper blood flow, and helps you lose excess weight, which is a primary contributor to high blood pressure. Many people can reduce their high-blood pressure medications, or discontinue them altogether after they lose weight. Effective exercises include walking, tai chi and yoga. If you have high blood pressure, avoid high-intensity activities like snow shoveling, brisk jogging and speed walking, which tend to stress the heart and raise blood pressure. Before embarking on any exercise program, however, it's best to consult with your doctor.

Limit alcohol, tobacco and caffeine
All three cause blood pressure elevations. Using them in combination is even worse! Each ingredient causes blood vessels to constrict or narrow, which can greatly reduce blood flow throughout the body.

Get proper sleep
Insufficient sleep can increase your risk of high blood pressure. Studies have shown that lack of sleep causes stress hormones to rise, which can stimulate the nervous system to raise blood pressure.

Lower your stress
Stress hormones can cause blood pressure to rise. All of the following are effective strategies for lowering blood pressure:

• Counseling and behavioral therapy
• Participating in social networks
• Prayer and meditation
• Attending religious services or participating in faith-based activities
• Owning a pet

For more ways to reduce your stress, see our Stress Management Center and our Alternative Health Center

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