What can I do to help control and lower my blood pressure?
Q: What can I do to help control and lower my blood pressure?
High blood pressure (hypertension) can harm heart and brain health and usually has no
symptoms. It damages blood vessels and can lead to serious health problems. It can
cause other health problems: heart attack, stroke, dementia, heart failure, kidney
disease/failure, and vision loss. It can even lead to erectile dysfunction in men and
reduced sexual arousal in women.
Blood pressure is typically recorded as two numbers, written as a ratio like this:
SYSTOLIC • The top number, the higher of the two numbers, measures the pressure in
the arteries when the heart beats (when the heart muscle contracts). Ideally, this
number should be less than 120. 120-129 is elevated, and 130 and over is classified as
high blood pressure.
DIASTOLIC • The bottom number, the lower of the two numbers, measures the
pressure in the arteries when the heart is resting between heart beats. Ideally, this
number should be less than 80. Any number 80 or above is classified as high blood
pressure.
There are several factors which can contribute to high blood pressure. One is excess
sodium (salt) in the diet. The daily recommended allowance for sodium is 2300mg. But
if one is over the age of 50, African American, or has pre-existing health conditions,
then the daily allowance falls to 1500mg. Most Americans consume between 3000-
4000mg daily, leading to a serious over consumption of sodium in our diets. This in turn
leads to an increased occurrence of hypertension.
Ways to lower one’s sodium intake can be a matter of reading labels and making better
choices. Increasing whole fruits and vegetables is a great way to limit salt intake. Read
labels for processed foods and choose those with little to no added sodium. Try to limit
ultra processed foods, like fast food and take out, as much as possible. Also choose
lean meats and low-fat dairy to limit excess fats in the diet. Plant proteins such as nuts,
beans, and legumes are great options, just beware of added salt, choosing no salt or
low salt added options.
Increasing physical activity is another great way to lower one’s blood pressure.
Exercise can help one feel better, physically and emotionally. It can reduce stress,
improve your mood, and help you feel recharged. It is best to include a variety of
movements in one’s exercise plan, like cardio and strength training, along with proper
stretching and cool down periods afterwards. 150 minutes weekly is the
recommendation for most adults, starting with shorter intervals and increasing over
time.
Limiting alcohol and nicotine are also vital in maintaining good overall health and a
healthy blood pressure. Nicotine and alcohol can both cause a rise in blood pressure
and should be avoided.
Adequate sleep is another vital part of overall health and a healthy blood pressure.
Short sleep cycles or poor sleep is associated with hypertension. Creating a nighttime
routine and establishing routine bedtimes and wake times are key in a healthy sleep
pattern. This gives your body the time it needs to heal and replenish itself.
Hypertension can be a dangerous condition if left untreated or undiagnosed. Routine
monitoring of blood pressure is vital in knowing if you have this problem, and then you
can be proactive in finding ways to lower your blood pressure with lifestyle choices. If
these modifications are not enough, then
