How Do You Lower Your Blood Pressure in 30 Days?

High blood pressure, also known medically as hypertension, is a potentially dangerous disorder that can cause heart problems, heart attack and stroke. The most common causes of hypertension are obesity, genes and age. It is important that you make every effort to lower your blood pressure, and it can be done within 30 days. Whether you opt to lower your blood pressure naturally or start taking medication, you can get your blood pressure lower in one month's time.

Exercise

To keep a healthy heart, you should exercise at least three times a week, bringing your heart rate up to a level of aerobic activity. This does not mean you have to go to the gym or do aerobics. Instead, focus on raising your heart rate doing everyday activities, like vigorous housecleaning or brisk walking. Even if you can't exercise for long periods of time, get your heart rate up as often as you can, simply by walking to get your groceries, or taking a walk to the park a few times a week.

Change Your Diet

High blood pressure can be lowered by reducing salt and caffeine from your diet. Avoid salted chips, canned foods like soups and deli meats, as they are high in sodium. According to the Mayo Clinic, the Dash Diet, which stands for Dietary Approaches to Stop Hypertension, is proven to lower blood pressure. The DASH Diet stresses meals that include lots of fruit, vegetables and lean protein. The DASH Diet suggests eating very few oils, fats and sweets per week. This diet is based on a 2,000-calorie diet, and in most cases will cause the dieter to lose weight, which also lowers blood pressure.

Take Medication

Slews of blood pressure medications are available. If your doctor finds that you have high blood pressure (which measures as 115/75 mmHg or higher), he may recommend you take high blood pressure medication for a short period of time to see if you see results. After several weeks, your doctor will bring you in for a follow-up appointment and measure your blood pressure again. If it is working, you and your doctor will decide if you should stay on the medication.