Reducing high blood pressure may seem as though it would require a significant lifestyle change, but it can be accomplished with three simple changes in one’s lifestyle. People diagnosed with high blood pressure, or hypertension, are at risk of hardening of the major arteries in the body, which in turn may affect the heart, kidneys, and brain. High blood pressure can also result in heart and blood circulation issues, sending one on his or her way to a major heart attack.

Diet Change

People have grown accustomed to moving quickly through life, and in this fast paced world it is easy to forget about little things that can be done to living a healthy lifestyle. One of the major keys to reducing high blood pressure is following a healthy diet which includes plenty of fruits and vegetables, and limited salt and fat content.

While it sounds simple to do, it is often much easier to grab a bite at a fast food establishment than looking for a healthy option. Instead of grabbing that bag of potato chips sitting in cabinet, grab an apple! Saturated fats, high sodium, and high in calorie foods should be avoided as much as possible. By doing so, will not only aid in the reduction of high blood pressure, but will also lower body fat over time, which in turn reduces strain on the heart.

Controlling salt intake is also extremely important. If one must grab a bite at a fast food restaurant, do not add more salt onto an already very sodium-rich meal. In fact, throw out that salt shaker at home too! Most packaged or preserved foods are already filled with sodium and are often already pre-salted. Excessive sodium can cause complications in those with an already high blood pressure. People taking medications to reduce high blood pressure will notice their medicine working much better if they cut their salt intake in half.

Decreasing Body Fat

While the word “exercise” can be an off-putting part of any dietary plan, a simple reduction in fat intake and a little change to the daily routine (like taking a trip up the stairs instead of using the elevator at work) could be a simple way to start reducing blood pressure and trimming extra pounds. After all, people who are overweight are more likely to be affected by high blood pressure.

Ridding Nasty Habits

While this may seem like a no brainier, nasty habits such as smoking and drinking large amounts of alcohol raise blood pressure more than one may think. Cut down the amount of smoking; quitting altogether would be even better, but often that is not an easy option. A simple step to cutting down the amount of smoking is to skip a smoke break at work by grabbing a small snack to keep your mouth and hands busy; of course, in order to comply with your new healthy diet, it should be a fruit or granola bar.

A night out with friends can lead to more drinking than one often thinks they will consume. If choosing another outing is not an option to you or your friends, make sure you alternate your beverage with water; one alcoholic drink, then one glass of water. Not only will you save some money that night, but you will be reducing your blood pressure while having a good time with friends.