Everyday tips to lower high blood pressure

Managing high blood pressure is a key component of heart health. Having high blood pressure also increases your risk of kidney problems, eye issues and dementia.  

Many people take medication to keep it in check. There are lots of other ways to manage along with meds — no prescription required.  

Blood pressure is the level of effort it takes your heart to push oxygen-rich blood through your body.  

Heart-healthy living

Adopting a healthy lifestyle can go a long way to help with your blood pressure. Make a goal to eat a balanced diet low in salt, saturated fats and cholesterol, and incorporate exercise to maintain a healthy weight.  

Why a low-salt diet?

Sodium can cause your body to retain water, which raises blood pressure. The less sodium you take in, the better able you’ll be to manage your blood pressure.

“Limiting your daily sodium intake to 2300mg per day,” says Rajbir Dhaliwal, MD, family medicine provider in Bellingham, Washington, “as that is the current DASH diet guidelines.”

Sodium could add up quickly. For example, one ounce of cheddar cheese can have 180mg or one tablespoon of ketchup may have 154mg sodium.  

Is some salt better than others?

It may be commonly thought that some salt like pink Himalayan is better than table salt. However, both are the same for sodium levels so you may choose your preferred option.

Maintain a “healthy” weight

A person’s healthy weight will vary from person to person. Talk with your doctor about their recommendation. Keeping a healthy weight allows your heart to work more easily to pump blood through your body.

Other heart-healthy behaviors to consider:

• Practice mindful breathing: Relaxation techniques like deep breathing, meditation or yoga can help manage stress, which can reduce blood pressure.
  • Box breathing is a simple technique of: Breathing in, holding, breathing out, holding; for a count of 4 each step. Repeat the steps as necessary.
• Cut down on caffeine: Excessive caffeine intake can temporarily raise blood pressure. Consider switching to decaf or half-caf for your coffee or tea breaks.
• Eat potassium-rich foods: Potassium helps your body balance sodium levels. Bananas, oranges and spinach are good sources.
• Limit foods high in saturated fat and cholesterol. Foods like red meat, pork and cheese should be enjoyed in moderation. Choose leaner options like poultry or low-fat dairy products.

Exercise for lower blood pressure

In addition to other benefits of exercise, it may also lower your resting blood pressure.  

In a study by the American Journal of Hypertension, those that exercised at least 30 minutes per week were shown to have lower blood pressure.

According to a study by Harvard Health Publishing it doesn’t matter much which movement you do. Many types of exercise may help including cycling, yoga or strength-training.  

Check with your doctor before starting an exercise program.

Tips to check your blood pressure at home

Checking your blood pressure at home can help you understand what’s normal for you, and when to talk to your provider. Here are some tips to take a reading:

• Measure your blood pressure at the same time each day.
• Make sure your machine is working properly and the cuff fits comfortably. If you’re unsure if your machine is working correctly, you can check its numbers against what you get at the doctors or a drugstore machine.
• Sit quietly for a few minutes before taking a measurement and avoid caffeine or exercise right before.
• Keep a log of your readings to share with your provider. You can write it in a journal or take a photo of the readings and keep them on your phone.

Check for medication interactions

Some common medications, like an NSAID or ibuprofen, may conflict with blood pressure medicine or make your blood pressure treatment less effective. That’s why it’s important to talk with your provider about everything you take — including over-the-counter drugs and supplements.  

Additionally some medicines may unintentionally increase your blood pressure like some cold medicine. Some medicines are labeled as appropriate for someone with high blood pressure. If you’re unsure, avoid medicines that contain pseudoephedrine, a decongestant, in cold medicine or other medicine.