How to Manage High Blood Pressure

High blood pressure, also called hypertension, is a common condition that affects the arteries. When your blood pressure is high, your blood pushes against artery walls with too much force and your heart has to work harder to pump blood throughout your body. Normal blood pressure is lower than 120/80 mm Hg, and anything higher than that may be considered elevated or hypertensive. If left untreated, high blood pressure can put you at a higher risk of heart attack, stroke, and other health problems. Here are some of the best ways to manage high blood pressure without medication:

1. Exercise Regularly

A great way to lower high blood pressure is to do regular aerobic exercise. Exercising regularly can reduce blood pressure by about 5 to 8 mm Hg. Aim to do at least 30 minutes of moderate aerobic activity each day to keep your blood pressure at safer levels. Some great examples of aerobic exercise include walking, cycling, swimming, jogging, dancing, and high-intensity interval training (HIIT). Strength training can also help lower blood pressure, so try to do strength training exercises at least twice per week.

2. Eat a Healthy Diet

Eating a heart-healthy diet low in cholesterol and saturated fats and full of fruits, vegetables, whole grains, and low-fat dairy products can help lower high blood pressure by up to 11 mm Hg. Following eating plans like the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) can help you make sure you’re including the right foods in your diet. Make sure you also eat potassium-rich foods such as leafy greens, beets, bananas, potatoes, mushrooms, broccoli, sweet potatoes, beans, and oatmeal. Potassium can lessen the effects of sodium on blood pressure.

3. Consume Less Sodium

Reducing the amount of sodium in your diet can make a big difference in improving blood pressure and heart health. Eating too much sodium can lead to higher blood pressure by increasing the fluid volume in your blood. It is generally recommended to limit sodium consumption to 2,300 mg or less per day. However, for most adults, a limit of 1,500 mg is preferred. Consuming less sodium could lower your high blood pressure by up to 6 mm Hg. To reduce your sodium intake, choose low-sodium versions of foods and beverages, eat fewer processed foods, and use herbs and spices instead of salt to flavor food.

4. Lose Weight

Blood pressure is often influenced by weight. It typically increases as weight increases. Being overweight can also cause sleep apnea, which is a sleep condition that further raises blood pressure. If you are overweight or obese, a great way to lower blood pressure is to shed some extra weight. For every 1 kilogram (2.2 pounds) of weight lost, blood pressure generally lowers by about 1 mm Hg; however, this drop can be more significant for some people with high blood pressure. It’s also important to pay attention to the size of the waistline, as carrying too much weight around the waist can increase the risk of high blood pressure.

5. Limit Alcohol

Alcohol can have a negative effect on blood pressure. Drinking too much alcohol can raise blood pressure by many points. If you have high blood pressure and drink alcohol, reducing your alcohol consumption to less than one drink per day could help lower blood pressure by around 4 mm Hg. If you are taking medications for your high blood pressure, it’s also important to note that drinking alcohol can make them less effective.

6. Get Enough Sleep

Not getting enough sleep every night can play a role in high blood pressure. It’s typically recommended for adults to try to get around 7 to 9 hours of quality sleep each night. If you struggle to get a good night’s sleep, try practicing good sleep habits. Stick to a regular sleep schedule so your body can get used to going to bed and waking up at the same time each day, even on weekends. Turn your bedroom into a restful space that is cool, dark, and quiet without distractions. Avoid taking long naps during the day, and don’t go to bed hungry or too full.

7. Manage Stress

Long-term stress can contribute to high blood pressure. Find out the cause of your stress, whether it’s work, finances, illness, family, etc. Once you know what’s causing your stress, you can then find ways to take charge of your stressors. You can also try various stress management strategies to reduce your stress levels, such as physical exercise, deep breathing, meditation, creative hobbies, yoga, massage, social connection, and others.

More Heart-Healthy Lifestyle Changes

These are some of the best ways to manage high blood pressure so you can minimize its effects on your heart and overall health. In addition to these tips, you may also want to try these heart-healthy lifestyle changes to reduce your risk of heart problems so you can live a long, healthy, happy life.