High blood pressure is a reading that is over 140/90 mm Hg,
and the condition can make you more likely to experience a stroke or heart
attack. Sometimes, medication is needed in order to bring blood pressure down,
but lifestyle changes play an important role too. Some patients are even able
to reduce the need for medication or delay it with their lifestyle changes.
- Lose weight. It’s common for blood pressure to increase along with weight (especially weight around the waist), and the associated sleep disruptions can also cause your blood pressure to raise. However, you can reduce your blood pressure by losing just ten pounds in many cases. Women are often at risk of high blood pressure with a waist measurement of greater than 35 inches, while men are at risk with a measurement of greater than 40 inches. You can lose weight with regular exercise and a diet that focuses on fruits, vegetables, and whole grains while avoiding cholesterol and saturated fat.
- Reduce sodium. You should be keeping your sodium intake to less than 2.300 mg per day, and only 1.500 mg per day if you have greater salt sensitivity (usually true for older patients, diabetics, and more). Buy low-sodium alternatives and avoid processed foods whenever possible. Skip sprinkling salt onto your food and find no sodium seasonings to use instead.
- Stop smoking. Smoking raises your blood pressure, but quitting will help your blood pressure go back down to normal levels.
- Drink only moderately. Small amounts of alcohol can lower your blood pressure, but too much can have the opposite effect. Stick to just one drink per day.
- Reduce stress. This can be a challenging change to make, and first you have to be able to pinpoint what is causing your stress. Find relaxation techniques that work for you, like deep breathing, yoga, and journaling. You can also talk to loved ones about problems and ways that you can solve them.