If you’re managing high blood pressure, small lifestyle adjustments can make a significant difference. Collaborate with your doctor to create a personalized plan that supports healthier blood pressure levels. Part of the plan may also include taking blood pressure-lowering medicine. However, your lifestyle changes will be just as important.
Path to improved health
How do tobacco products affect blood pressure?
The nicotine in cigarettes and other tobacco products causes your blood vessels to constrict and your heart to beat faster. This temporarily raises your blood pressure. When you quit smoking or using other tobacco products, you can lower your blood pressure. Stopping tobacco significantly lowers your risk of heart disease and stroke.
What about losing weight and exercising?
If you’re overweight, losing weight usually helps lower blood pressure. Engaging in regular physical activity can aid in weight loss and contribute to healthier blood pressure, even without significant weight changes. And even a 5 pound weight loss can bring down blood pressure significantly if you are overweight.
How does salt affect blood pressure?
Reducing sodium intake can help lower your blood pressure. Aim to consume less than 2,300 milligrams (mg) of sodium per day, and ideally limit it to 1,500 mg for most adults. Check food labels and choose low-sodium options when possible.
Do I need to quit drinking alcohol?
In some people, alcohol causes blood pressure to rise quite a bit. In other people, it doesn’t. If you drink alcohol, limit it to no more than 1 drink per day for women or 2 drinks per day for men. One drink is a can of beer, a glass of wine (4-5 oz.), or 1 shot (jigger) of liquor. If your blood pressure increases when you drink alcohol, it’s best to not drink any alcohol.
Can stress management help?
Chronic stress may contribute to high blood pressure. Practice relaxation techniques such as deep breathing, meditation, or yoga. Regular physical activity and sufficient sleep also help manage stress effectively.
Do other health conditions cause high blood pressure?
A little more than half of people who have diabetes have high blood pressure too. Talk to your doctor about other health conditions that could be causing your high blood pressure.
How can I know if changing my lifestyle is helping?
One of the best ways to know if what you are doing is working is to see for yourself. Consider buying a home blood pressure monitor. Use it to see whether what you are doing is lowering your numbers. Ask your doctor to recommend a monitor.
Even if doing the things mentioned in this article don’t decrease your blood pressure, they still will promote your overall health and are worth continuing.
Things to consider
Not lowering your blood pressure puts you at higher risk for certain diseases. These can include:
- Stroke
- Heart attack
- Heart failure
- Kidney disease
- Early death
Questions to ask your doctor
- What are the symptoms of high blood pressure?
- What is considered normal blood pressure?
- Can I lower my blood pressure through lifestyle changes alone?
- What are the side effects of blood pressure medicine?
- Could any medications I am taking raise my blood pressure?
Resources
Centers for Disease Control and Prevention: Managing High Blood Pressure
National Institutes of Health, MedlinePlus: Controlling Your High Blood Pressure
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This article was contributed by familydoctor.org editorial staff.
Copyright © American Academy of Family Physicians
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
