- Exercise
- Diet
- Reduce salt
- Lose weight
- Stop smoking
- Limit alcohol
- Relieve stress
- Takeaway
What is high blood pressure?
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.
Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.
1. Get moving
Exercising 30 to 60 minutes a day is an important part of healthy living.
Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It decreases your risk of diabetes and other types of heart disease.
If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.
Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The important thing is to get moving!
The American Heart Association (AHA) also recommends incorporating muscle strengthening activity at least two days per week. You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass.
2. Follow the DASH diet
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:
- eating fruits, vegetables, and whole grains
- eating low-fat dairy products, lean meats, fish, and nuts
- eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as soda and juice.
3. Put down the saltshaker
Keeping your sodium intake to a minimum can be vital for lowering blood pressure.
In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day. That’s a little over half a teaspoon of table salt.
To decrease sodium in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!
Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.
4. Lose excess weight
Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower your blood pressure.
It’s not just the number on your scale that matters. Watching your waistline is also critical for controlling blood pressure.
The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.
In general, men should keep their waist measurement to less than 40 inches. Women should aim for less than 35 inches.
5. Nix your nicotine addiction
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time.
People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal. Visit our smoking cessation center to take steps to quit today.
6. Limit alcohol
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.
But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
- 12 ounces of beer
- 5 ounces of wine
- 1.5 ounces of 80-proof liquor
7. Stress less
In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. It’s important to step away from your daily responsibilities so you can ease your stress.
Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods of time.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.
You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga.
The risks of high blood pressure
When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure.
A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently received a diagnosis of high blood pressure, your doctor will work with you on how to lower it.
Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.
Experts say each lifestyle change, on average, is expected to bring down blood pressure by 4 to 5 mm Hg systolic (the top number) and 2 to 3 mm Hg diastolic (the bottom number).
Lowering salt intake and making dietary changes may lower blood pressure even more.
