It is estimated that half of U.S. adults have high blood pressure, also known as hypertension, and only about one in four of these adults have their blood pressure under control. High blood pressure is a common health concern that is often underdiagnosed and can lead to serious issues like heart disease and stroke.
While medication is often necessary to manage high blood pressure, there are several simple and natural ways you can employ to help control your blood pressure. Here are five options that I enjoy recommending to my own patients.
1. Eating a Nutritious Diet: A diet filled with fruits, vegetables, whole grains, and lean proteins can positively impact blood pressure levels. The DASH diet (Dietary Approaches to Stop Hypertension) is a flexible diet plan designed to address hypertension by focusing on these types of foods.
2. Decreasing Sodium Intake: Reducing your intake of sodium, or salt, can lead to lower blood pressure. Processed and packaged foods often contain high levels of salt, so cooking more meals at home allows you to better control your sodium consumption. If you must eat out, ask your food server to withhold salt so that you can add only what you need.
3. Managing Weight: Losing even a small amount of weight can help lower your blood pressure. An estimated 5-point decrease in blood pressure can occur for every five pounds of body weight lost. Focusing on portion sizes and staying active can help achieve and maintain a healthy weight.
4. Exercising Regularly: Being physically active can strengthen your heart and improve circulation, which can lead to lower blood pressure. Aim for at least 150 minutes of moderate aerobic exercise, such as swimming or brisk walking, each week.
5. Cutting out Smoking: Smoking damages blood vessels, which can lead to high blood pressure. Quitting smoking can improve your heart health and overall well-being. This is also applicable to other nicotine containing products like chewing tobacco and vaping.
While it is not always easy and there are many more ways you can decrease your blood pressure, incorporating these simple methods into your daily routine can positively affect your blood pressure and overall health. When checking your blood pressure, less than 120/80 mmHg is considered normal. If you ever have concerns and want to be screened for high blood pressure, call your doctor’s office and ask for an appointment so that we can measure your blood pressure for you and show you how to correctly do it at home. But as always, consult your physician before making any significant lifestyle changes, especially if you are taking medication for high blood pressure. Your doctor can also help you determine what is an appropriate blood pressure range for you.