Everyday tips to lower high blood pressure

It’s common for people to take medication for high blood pressure. 

But there are a lot of other things you can do to naturally keep your blood pressure in a healthy range, according to Rajbir Dhaliwal, MD, a PeaceHealth family medicine provider in Bellingham, Washington. 

Here are some everyday ways to pay attention to this vital aspect of your well-being:

1. Watch what you eat and drink. 

• Cook at home. It’s easier to control the amount of salt and other additives that can raise blood pressure. See the benefits of home-cooking.
• Skip or cut back on what makes your body retain fluid or increases inflammation, including:
  • Salt or salty foods.  Limit your total daily sodium intake to 2,300mg per day as that is the current DASH diet guidelines. See which foods are highest in salt.
  • Added sugar. Too much sugar can increase blood pressure and other heart risk factors.
  • Coffee or caffeine. Too much caffeine can spike blood pressure. Switch to decaf or half-caf.
  • Alcohol. It raises hormone levels, stimulates the nervous system and can lead to fluid retention.
  • Saturated fat and cholesterol. Moderation is best for foods like red meat, pork and cheese.
• Opt for food and drinks that positively affect blood pressure. According to clinical studies, these include:
  • Potassium-rich foods like bananas, oranges and spinach. Potassium helps your body balance sodium levels. 
  • Leafy greens
  • Beets (or juice) 
  • Berries and pomegranates (or juice)
  • Oats
  • Garlic
  • Legumes
  • Dark chocolate (70% or higher cacao)
  • Fatty fish
  • Olive oil

Use a balanced approach in your choices — especially if you manage other conditions or concerns. For example, if you’re prone to kidney stones, avoid overeating kale, which has oxalates. If you have diabetes, keep an eye on the effect these foods have on your blood sugar. 

2. Make exercise a priority. 

Movement of all kinds helps. Walking, cycling and other low-impact exercise are valuable. Studies show isometrics are effective, especially wall squats. Check with your doctor before starting an exercise program.

3. Get good sleep. 

Practicing healthy bedtime routines can set you up for quality sleep. Not getting enough increases your risk for high blood pressure, according to research. Use these tips to get better rest.

4. Ease your stress. 

Long-term stress can raise your blood pressure. Find ways to manage those feelings and calm your nervous system. Here are a few ideas to try: 

• Get out in nature. Studies suggest spending 30 minutes a week in a green space can lower blood pressure.
• Catch up with a friend. Staying connected with other people has positive effects on blood pressure. 
• Spend time with pets. Having a cat or dog improves your heart health, according to studies.
• Practice mindful breathing. Relaxation techniques can help manage stress and reduce blood pressure. You might try box breathing:
  • Breathe in for count of 4
  • hold in for count of 4
  • breathe out in for count of 4
  • hold in for count of 4
    Repeat the steps as necessary.

In addition to the daily habits above, you might also keep these in mind:

• Aim for a healthy body weight.  Talk with your doctor about what’s healthy for you. Keeping a healthy weight helps your heart more easily to pump blood through your body.
• Watch for medication interactions. Some common remedies, like ibuprofen or cold medicines, can increase your blood pressure. Or they can decrease the effectiveness of your blood pressure medicine. That’s why it’s good to talk with your provider about everything you take — including over-the-counter drugs and supplements.
• Check your levels at home.  Checking your blood pressure at home can help you understand what’s normal for you. Here are some reminders about how to get a trusted reading:
  • Measure at the same time each day.
  • Make sure your machine is working properly. See that the cuff fits comfortably. If you think your machine isn’t working right, check its numbers against what you get at the doctor or a drugstore machine.
  • Sit quietly for a few minutes before taking a measurement. Avoid caffeine or exercise right before.
  • Keep a log of your readings to share with your doctor. Write it in a journal or take a photo of the readings and keep them on your phone.