Six Tips for Managing Blood Pressure

By Mountain-Pacific Quality Health

May 18, 2021

High blood pressure, or (hypertension), affects 75 million Americans. Left untreated, high blood pressure can lead to dangerous complications, including heart disease, heart attacks and strokes. The good news is high blood pressure is treatable and can be managed with a visit to your doctor and some lifestyle changes.

Here are six tips to help manage your blood pressure:

1. Get active!

While there are many contributors to high blood pressure, a sedentary lifestyle is a big one. Regular cardiovascular activity (exercise that increases your heart rate) will make your heart stronger and, in turn, lower your blood pressure. Experts recommend 150 minutes of exercise each week, or about 30 minutes per day most days. Find an exercise you enjoy. Join an aerobics class, exercise in the pool, play with your kids or grandkids, do some gardening or go for a walk. Any physical activity that gets your heart pumping helps. The important thing is to get started and make activity an ongoing priority.

2. Lose and maintain a healthy weight.

One of the most effective ways to lower your blood pressure is weight loss. No matter your starting weight, losing just five to 10 pounds can help you gain control of your blood pressure. Talk with your doctor about what a healthy weight means for you.

3. Follow a low sodium diet.

Sodium, or salt, is found in many of the foods we eat, but too much sodium can raise your blood pressure. Try to stick to less than 2,000 milligrams of sodium per day. Tracking sodium means reading labels, especially labels on processed, packaged foods. One way to make sure you are choosing fresh, nutrient-rich foods is to shop the perimeter of the grocery store.  Focus on fruits and vegetables. Learn about foods that are high in calcium and potassium. You may also want to try the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension and can help lower your blood pressure and your risk for heart disease.

4. Review prescription medications with your doctor or pharmacist.

If you are diagnosed with high blood pressure, your primary care doctor can help you set up a treatment plan. The plan may include medication. Finding the right blood pressure medication can seem daunting at first but your doctor will help find the best option for you. Be sure to ask your doctor questions if you do not understand any part of your treatment plan. Your pharmacist is also available to answer questions about any of your medications.

5. Quit smoking and limit alcohol.

While smoking is harmful for your overall health, it can also temporarily raise your blood pressure each time you smoke. If you smoke, ask your doctor to help you quit. Alcohol also raises your blood pressure. If you have been diagnosed with hypertension, avoid alcohol or drink in moderation. Ask your doctor or pharmacist if alcohol can interact with any of your medications.

6.Manage your stress.

Adopting and maintaining a healthy lifestyle should include stress management. Doing relaxing activities such as meditation or yoga can make long-term differences in your overall health and help you avoid blood pressure spikes caused by stress.

Everyone is different, so make sure you talk with your doctor about your blood pressure numbers and what your blood pressure reading means for you and your health. Remember, it is important to maintain healthy habits over time. Even if your blood pressure reaches a normal range, going back to unhealthy habits can cause your blood pressure to creep up again.