Small changes can make a big difference in your blood pressure numbers.
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If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more people now meet the criteria for stage 1 hypertension. While you shouldn't shrug off the change, there's also no need to panic. "Obviously, nothing happened overnight inside a woman's body or to her health with the release of the guidelines," says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women's Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School. The change, however, should spur you to take your blood pressure seriously. "These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we've gained from large trials into clinical practice, they will help thousands of people," says Dr. Fisher. Why does hypertension matter?If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. Fisher. Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends. How lower your blood pressure with small changesYou don't have to embark on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. 1. Lose weightBy far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure. 2. Read labelsAmericans eat far too much dietary sodium, up to three times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood pressure, says Dr. Fisher. It doesn't take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:
3. Get movingIt doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. "Make sure you're doing something you love, or it won't stick," says Fisher. "For some that means dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such as gardening can help. 4. Pump some iron"Add some weightlifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher. 5. Limit alcohol to one drink per dayDrinking too much, too often, can increase your blood pressure, so practice moderation. 6. Relieve stress with daily meditation or deep breathing sessionsStress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you're looking to lower your blood pressure. Image: kimberrywood/Getty Images It may not be possible for a person to lower their blood pressure immediately. However, by changing certain behavioral habits, they may be able to keep their blood pressure down and avoid blood pressure spikes. About 45% of adults in the United States have high blood pressure, also known as hypertension. People with high blood pressure will have a systolic reading of 130 millimeters of mercury (mm Hg) or above or a diastolic reading of 80 mm Hg or higher. Systolic blood pressure is the pressure when the heart beats, while diastolic pressure is the pressure between heartbeats. High blood pressure is a common cause of heart disease, which is responsible for 1 in 4 deaths in the U.S., making it the leading nationwide cause of death. It can also increase the risk of other complications, such as stroke. This article outlines the measures that may help a person lower their blood pressure. It then provides information on how to obtain a blood pressure reading and explains the risks of having high blood pressure. High blood pressure is a chronic, ongoing problem for which there is no immediate fix. However, certain behaviors right before a blood pressure reading may affect the reading, causing it to be higher than it would be otherwise. A person may be able to obtain an accurate, and possibly lower, blood pressure reading by taking these steps:
Learn more about how to take blood pressure readings at home. A nutritious, balanced diet can help a person lower their blood pressure significantly, often without the need for medication. People can try:
Certain supplements may help a person lower their blood pressure. For example, a 2016 review found that taking potassium supplements may help lower systolic and diastolic blood pressure. However, a person should talk with a doctor before trying any new herbal remedy or supplement. They should also only use supplements alongside behavioral changes to get the best results. Learn about the best supplements for lowering blood pressure. As well as making dietary changes, a person can consider their beverage choices, which may also contribute to their blood pressure readings. CaffeineCaffeine can temporarily raise blood pressure in some people. Reducing caffeine intake, or eliminating it, may help a person improve their blood pressure readings. AlcoholChronic alcohol consumption, especially at heavy levels, can elevate blood pressure, cause weight gain, and increase a person’s risk of heart disease. A 2017 meta-analysis found that people who drank more than six alcoholic drinks per day had the greatest reduction in blood pressure if they reduced this intake by 50% or more. Blood pressure medication, such as beta-blockers or angiotensin converting enzyme inhibitors, will help a person lower and maintain their blood pressure. However, a person should always take their medication according to their doctor’s instructions. Medication may be a good option for people whose blood pressure does not respond to other interventions. It can also help a person bring their blood pressure into a healthy range while they work on other strategies, such as exercising more, to lower blood pressure over the long term. Learn about blood pressure medications. Stress temporarily raises blood pressure. For this reason, a person who feels anxious at the doctor’s office may have a higher blood pressure reading, which is known as white coat syndrome. Chronic stress can also cause persistently high blood pressure. Techniques to help a person relieve their stress can also help them manage blood pressure. Some strategies might include:
A 2018 study found that mindfulness meditation could lower clinically measured blood pressure within 8 weeks. Learn about different types of meditation. Adopting certain behavioral habits can both prevent and treat high blood pressure. The Centers for Disease Control and Prevention (CDC) suggest these tactics for those wishing to prevent or manage high blood pressure:
According to the CDC, a person should monitor their blood pressure regularly. They can do this at home using a blood pressure monitor. Before taking a reading, the person should ensure that they have emptied the bladder, adopted a comfortable position, and rested for 3–5 minutes after moving around. When taking the reading, tips include:
The cuff should include instructions on how to take the reading. It is important to note that although the cuff should be snug, it should not be painful and should not cover the elbow. Once a person has the reading, they should write it down. They should then wait 2–3 minutes and take another reading on the same arm. For many people with heart disease, high blood pressure is the first sign. The Food and Drug Administration (FDA) states that high blood pressure may cause no other symptoms, so a person should not assume that they have healthy blood pressure just because they feel fine. High blood pressure causes the blood to pump through the blood vessels with more force than is necessary. Sometimes, this is due to underlying disease in the arteries, which is itself a risk factor for heart attack and stroke. High blood pressure can also damage the heart and blood vessels over time, as well as affecting other organs, including the brain and kidneys. Some risks of high blood pressure include:
Learn about the different blood pressure ranges. High blood pressure can lead to potentially deadly complications. Anyone who is using a blood pressure monitor to take readings at home should ensure that they are using it correctly. It is possible to lower blood pressure, especially in the early stages of elevation, when behavioral strategies may correct the problem. A doctor can offer advice on the most effective ways to manage blood pressure. Read this article in Spanish. What is the fastest way to bring down my blood pressure?Here are some simple recommendations:. Exercise most days of the week. Exercise is a very safe and effective way to lower your blood pressure. ... . Reduce the sodium in your diet. ... . Limit alcohol intake to no more than 1 to 2 drinks per day. ... . Make stress reduction a priority.. Does anything lower blood pressure immediately?It may not be possible for a person to lower their blood pressure immediately. However, by changing certain behavioral habits, they may be able to keep their blood pressure down and avoid blood pressure spikes. About 45% of adults in the United States have high blood pressure, also known as hypertension.
Can drinking water lower blood pressure?Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
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