High blood pressure, also known as hypertension, is a condition where the force of blood against the walls of arteries is elevated. Over time, this increased pressure can damage arteries and lead to reduced blood and oxygen flow to the heart, which can result in serious health problems such as heart disease. If you have high blood pressure, it’s important to take action to manage it and lower your readings. Your doctor and loved ones may have already encouraged you to do so, and we’ve compiled a list of top expert-recommended strategies to help you achieve this goal. We scoured health sites to bring you the best ways to lower blood pressure, which we’ve outlined below.
It has been suggested by some sources that using a mobile phone for just 30 minutes a week may increase the risk of high blood pressure, which is known to be a leading cause of heart attacks and strokes. The claim is not widely supported by scientific evidence, and the true causes of high blood pressure are more commonly attributed to lifestyle factors such as diet, exercise, and smoking, as well as genetics and underlying health conditions.
While some studies have suggested a potential association between mobile phone use and increased blood pressure, it is important to consult with your healthcare provider for a professional assessment of your health risks. Research has shown that regular physical activity, a balanced diet, and stress reduction techniques can help to manage high blood pressure and reduce the risk of heart attacks and strokes.
It is important to rely on credible sources of information and not to be swayed by sensational or unverified claims. By taking a proactive approach to managing health and seeking expert guidance when needed, individuals can take steps to protect their well-being and reduce their risk of serious health problems.
It is concerning to learn that high blood pressure in one’s 30s may increase the risk of failing brain health, including dementia and Alzheimer’s, later in life. Brain scans of older adults with a history of high blood pressure in their 30s and 40s showed lower brain volumes and defects in their white matter, both of which have been linked to dementia onset. Men with high blood pressure at a young age appeared to have more significant decreases in gray matter volume and frontal cortex volume, while women may benefit from the protective effects of estrogen before menopause.
It’s important to work with a healthcare provider to determine the best course of action for managing high blood pressure and reducing the risk of future health problems. By adopting healthy habits and staying informed about risk factors, we can all work towards a long and healthy life.
The List: Best Ways to Lower Blood Pressure, According to Experts
1.Exercise Regularly
Regular exercise is an essential component of a healthy lifestyle. While it may cause some discomfort initially, the long-term benefits are well worth the effort. Exercise helps to build strength and stamina, which can improve overall health and quality of life.
Additionally, exercise promotes regular blood flow, which is crucial for optimal health. Consistent physical activity can help to lower your risk of chronic diseases such as heart disease, diabetes, and stroke. Exercise can also improve mental health, reducing symptoms of anxiety and depression and promoting feelings of well-being.
It’s important to find an exercise routine that works for you and is sustainable over the long term. This may include activities such as strength training, cardio, yoga, or other forms of physical activity. Set realistic goals for yourself and gradually increase the intensity and duration of your workouts over time.
Remember, your body is a complex system that requires regular movement and activity to function optimally. By making exercise a regular part of your routine, you can proactively promote your health and well-being.
The National Institutes of Health (NIH) recommend that adults engage in at least 30 minutes of moderate-level physical activity on most days of the week. This can include a variety of activities such as brisk walking, cycling, raking leaves, or gardening. The key is finding activities that you enjoy and that fit into your daily routine, so that you are more likely to stick with them over time.
Incorporating exercise into your lifestyle doesn’t necessarily mean lifting weights. There are plenty of easy and enjoyable ways to move your body and improve your health. The NIH suggests taking the stairs instead of the elevator, getting off the bus a few stops early, or parking your car at the far end of the lot at work. Even small lifestyle changes like these can add up to significant health benefits over time.
For those who already engage in 30 minutes of moderate-level physical activity per day, there are ways to increase the benefits even further. You can engage in a moderate-level activity for a longer period each day, or try more vigorous activities like running, swimming, or high-intensity interval training (HIIT).
Ultimately, the goal is to find enjoyable physical activities that fit into your lifestyle and provide you with the health benefits you need. By making exercise a regular part of your routine, you can improve your physical health, reduce stress, and boost your overall well-being.
Regular physical activity is widely recognized as an important contributor to overall health and wellness. It can help control high blood pressure, manage weight, strengthen the heart, and lower stress levels, among other benefits. While any form of aerobic activity can have a positive impact on heart health, it’s important to find activities you enjoy to make them a regular part of your routine.
In addition to aerobic exercise, high-intensity interval training (HIIT) and strength training exercises can also be effective in reducing blood pressure and improving overall health. HIIT involves alternating bursts of intense activity with periods of rest or lighter activity. Strength training exercises can help to build muscle and improve overall fitness levels.
For those who already have hypertension, regular physical activity can help bring blood pressure levels down to safer ranges. It’s important to talk to a healthcare provider about developing a personalized exercise program that takes into account individual health needs and goals.
Incorporating physical activity into daily life doesn’t have to be difficult or time-consuming. Even short bursts of activity throughout the day, such as taking the stairs instead of the elevator or going for a walk during lunch break, can have significant health benefits over time. By finding activities you enjoy and making exercise a regular part of your routine, you can take important steps towards a healthier, more active lifestyle.
2.Limit Alcohol Intake
While alcohol consumption is not often associated with high blood pressure, it is a significant risk factor that can contribute to the development and worsening of hypertension. The American Heart Association (AHA) recommends limiting alcohol consumption to one to two drinks per day for men, and one drink per day for women. This guideline is based on the fact that drinking more than this on a regular basis can increase blood pressure levels and contribute to other health problems.
The relationship between alcohol consumption and blood pressure is complex, and the exact mechanisms by which it affects blood pressure are still not fully understood. However, it is known that heavy drinking can cause damage to the heart and blood vessels, and lead to the development of other health issues such as liver disease and cancer.
It’s important to note that the effect of alcohol on blood pressure can vary depending on individual factors such as age, gender, and overall health status. For some people, even moderate alcohol consumption can lead to high blood pressure.
If you have high blood pressure or are concerned about your risk, it’s important to talk to a healthcare provider about your alcohol consumption and any other lifestyle factors that may be contributing to your condition. Making changes to your diet, exercise routine, and other lifestyle habits can all help to reduce your risk of high blood pressure and other serious health conditions.
The National Institutes of Health (NIH) emphasizes that alcohol can have negative effects on various organs in the body, including the liver, brain, and heart. Alcohol can also contribute to weight gain or hinder weight loss efforts, as it contains calories.
To promote overall health and reduce the risk of problems such as high blood pressure and liver disease, it’s recommended that adults limit their alcohol intake. The NIH recommends that women consume no more than one drink per day, and men no more than two drinks per day. This is considered a moderate amount of alcohol, and is based on the fact that excessive alcohol consumption can have negative effects on the body and mind.
It’s important to note that the definition of one drink varies depending on the type of alcohol, as some drinks contain more alcohol than others. In general, one drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. It’s also important to avoid binge drinking, which is defined as consuming a large amount of alcohol within a short period of time.
By being mindful of alcohol consumption and staying within recommended guidelines, you can help to minimize your risk of developing health problems and promote overall well-being.
3.Limit Sodium Intake
Reducing sodium intake is a well-established recommendation for individuals with high blood pressure. The American Heart Association (AHA) recommends that adults consume no more than 2,300 milligrams (mg) of sodium per day, and ideally, aim for no more than 1,500 mg per day.
Sodium is present in many different foods, and you may be surprised to learn how much of it is hiding in seemingly healthy options. Processed and packaged foods are often high in sodium, as are many restaurant meals. Reading labels can help you understand how much sodium is in the foods you eat and make informed decisions about your diet.
Reducing sodium intake can have a significant impact on blood pressure levels. When there is too much sodium in the bloodstream, it can cause the body to hold onto extra fluids, which increases blood volume and raises blood pressure. By reducing sodium intake and balancing it with adequate intake of other important nutrients like potassium, adults can help to lower blood pressure levels and reduce their risk of complications associated with hypertension.
Reducing sodium intake can be as simple as choosing fresh fruits and vegetables instead of processed snacks, cooking meals at home instead of eating out, and using herbs and spices as seasoning instead of salt. By being mindful of sodium intake and making small changes to dietary habits, adults can take important steps towards better health and well-being.
Harvard Health Publishing writes: “Americans 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.”
“The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much you’re getting. If you cut back gradually, you’re less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.” And as for how lower your sodium intake, “One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium (found in foods like bananas, raisins, tuna, and milk) helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points,” mentions WebMD.
Forbes says, “When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries…While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.”
4.Lose Weight
Losing weight can be beneficial for overall health and is recommended by experts to lower high blood pressure. However, weight loss is a complex and nuanced topic and it’s important to follow the right approach. The Cleveland Clinic suggests following recommendations like eating less salt, eating more potassium, adopting the DASH diet, getting physically active, and limiting alcohol intake to naturally lose weight. Losing weight can help blood vessels do a better job of expanding and contracting and make it easier for the heart to pump blood, according to Medical News Today. It’s important to talk to your doctor or registered dietitian about a safe weight loss plan that will work for you. Modest weight loss can reduce blood pressure levels, but long-term reductions in blood pressure only persist with weight loss exceeding 2% of the person’s initial weight, as suggested by a Forbes report.
5.Reduce Stress
Lowering stress levels is an important factor in managing high blood pressure. Chronic stress can lead to elevated blood pressure levels over time, and managing stress can help to reduce this risk.
Mindfulness and meditation are two well-established techniques that can help to manage stress levels and promote relaxation. Mindfulness involves being present and fully engaged in the current moment, rather than worrying about past or future events. Meditation involves practicing focused breathing or other techniques to enhance relaxation and reduce stress.
However, there are also many other ways to manage stress that may be more suited to individual preferences. For example, exercise can be an effective stress reliever, and can also help to lower blood pressure levels. Other stress-relieving activities may include hobbies such as reading, gardening, or other relaxing activities.
It’s also important to identify and avoid sources of stress whenever possible. This could include reducing responsibilities at work, avoiding conflict and difficult situations, or taking steps to improve personal relationships.
Ultimately, there are many different techniques that can be effective in reducing stress levels and managing high blood pressure. By experimenting with different approaches and finding what works best for you, you can take an important step towards promoting better health and well-being.
The statement from Penn Medicine highlights the fact that while short-term spikes in blood pressure due to stress are normal, chronic stress can lead to a range of long-term health issues, including high blood pressure, heart disease, and stroke.
When we experience stress, our bodies activate the “fight or flight” response, which triggers the release of stress hormones such as adrenaline and cortisol. This can cause an increase in heart rate and blood pressure, which is a normal response to stress. However, when stress becomes chronic, the body continues to release stress hormones, which can contribute to hypertension and other health issues.
In addition, coping mechanisms that involve unhealthy behaviors such as overeating, drinking alcohol, or smoking can also contribute to high blood pressure. These behaviors may provide temporary relief from stress, but they can ultimately worsen the problem.
Learning to manage stress in a healthy way is an important part of managing high blood pressure. This may involve practicing relaxation techniques such as meditation or yoga, getting regular exercise, engaging in hobbies or enjoyable activities, and developing healthy coping mechanisms.
While it may not be possible to eliminate all stress from one’s life, adopting healthy stress management techniques can have a positive impact on overall health and well-being, which in turn can help to lower blood pressure levels and reduce the risk of associated health issues.
It’s true that chronic emotional stress can contribute to high blood pressure, and finding ways to reduce stress can be an important part of managing hypertension. The strategies recommended by the Mayo Clinic, such as prioritization, problem-solving, and relaxation techniques like deep breathing, can all be effective in reducing stress levels and promoting overall well-being.
The Healthline article also provides some interesting insight into other strategies that may be helpful for managing high blood pressure. Regular sauna use and acupuncture are two examples of alternative therapies that may provide benefits. However, it’s important to note that more research is needed to fully understand how these therapies can impact blood pressure, and they should be used in conjunction with other proven treatments such as medication and lifestyle changes.
Ultimately, finding ways to manage stress is an individualized process, and what works for one person may not work for another. By trying out different strategies and focusing on what feels enjoyable and sustainable, individuals can take an important step towards better health and well-being.