High blood pressure, or hypertension, puts you at greater risk for heart attack and stroke. But you can lower your BP naturally with simple lifestyle changes.
Start by making small goals and committing to them daily. You’ll feel better, and you may not need medication to keep your blood pressure in a healthy range.
Eat a Healthy Diet
A healthy diet plays an important role in controlling blood pressure, especially limiting foods high in sodium and saturated fats. Instead, try to include more fruits and vegetables (especially those rich in potassium), dark chocolate, whole grains, low-fat or fat-free dairy products, nuts and seeds (particularly unsalted pistachios) and fish.
Exercise is also key. Studies have shown that brisk walking and hiking are effective cardiovascular exercises for those with high blood pressure. Try adding a bike ride or incorporating resistance bands into your regular workouts.
Other general activity, like taking the stairs versus the elevator or doing more housework and gardening, can also help lower blood pressure. Remember to always check with your healthcare provider first if you’re new to exercise or are unsure what will work for your specific health needs.
Exercise Regularly
When you exercise regularly, it helps you maintain a healthy weight, strengthens your heart and lowers stress. You should aim for at least 150 minutes of moderate-intensity physical activity (like brisk walking) each week.
If you have trouble finding time to exercise, try breaking your workouts into 10 minute bouts throughout the day. Studies have found that this may elicit the same blood pressure-lowering effects as longer sessions of aerobic exercise.
Aerobic exercise (like swimming) is best for lowering blood pressure, but even activities like gardening or mopping the floor can help. Just be sure to stay at a moderate intensity and try not to overdo it.
Get a Good Night’s Sleep
The good news is that there are many things you can do to reduce your chances of high blood pressure. Getting enough quality sleep and keeping your weight under control are important, but so is reducing stress. Chronic stress raises the levels of hormones that can affect your blood pressure. Practicing meditation, deep breathing and other relaxation techniques can help keep those levels under control.
Regular blood pressure checks are also essential. Talk to your doctor or nurse about how often you should get one, and when and where to check it. High blood pressure is a silent killer that often doesn’t cause symptoms, but can lead to kidney damage, heart disease, stroke or even dementia. Taking medication to manage your blood pressure and making healthy lifestyle changes can protect you from high blood pressure.
Reduce Stress
Stressful situations can cause short-term spikes in blood pressure because the body releases stress hormones that make your heart beat faster and narrow your blood vessels, which can increase blood pressure for a brief period. But repeated spikes in your blood pressure can lead to high blood pressure, which increases your risk for other health problems.
To lower your stress, exercise regularly, eat healthy meals that are low in sodium and practice relaxation techniques such as meditation, yoga, deep breathing and tai chi. You can also try a mind-body approach such as acupuncture or massage, or get help from a therapist if needed.
Eliminating as many stressors as possible is also important, but that’s not always feasible. If you’re having trouble affording healthy food, try a meal delivery kit that offers pre-portioned meals with balanced nutrition.
Stop Smoking
Smoking is a major cause of high blood pressure. The nicotine in cigarette smoke raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and increases the risk of clots. It also increases your risk for a heart attack or stroke.
Smokers often develop masked high blood pressure, where their blood pressure is normal at the doctor’s office but remains high during their daytime activities. This is because nicotine stimulates the release of epinephrine and norepinephrine, hormones that increase blood pressure.
In as little as one day after quitting, your blood pressure will drop significantly. You may notice a better sense of smell and taste, as the nerve endings that were damaged by smoking begin to heal. Your oxygen levels will improve, making it easier to engage in physical activity and promote heart-healthy habits.