Getting 30 minutes of moderate aerobic exercise (the kind that gets your heart pumping) on most days of the week has the potential to lower systolic blood pressure as much as four to nine points. For each pound you lose, you may be able to drop both systolic and diastolic pressure an average of one point. High blood pressure risk increases approximately threefold for people who are overweight. With several, "we may be able to take you off some medications," says Dr. Just one change can begin to lower your blood pressure. For example, exercise helps to lower the resistance to blood flow, so your heart can pump blood with less force. Lifestyle changes, such as modifying your diet or starting an exercise program, affect your heart and blood vessels in various ways. Randall Zusman, medical editor of the Harvard Special Health Report Controlling Your Blood Pressure ( /ht). "Lifestyle modification is equally important," says Dr. Taking medication to treat high blood pressure is just part of the solution.
The condition injures blood vessel walls and forces the heart to work harder, increasing the risk for heart disease and stroke. More than a third of all adults in the United States have high blood pressure-a systolic pressure (the top number in a reading) of at least 140 millimeters of mercury (mm Hg), or a diastolic pressure (the bottom number) of at least 90 mm Hg, or both.
Reduce your dependence on medications with these strategies.
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