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Facing the "Silent Killer"? Tips for Fighting Back

High Blood Pressure (HBP) often has no symptoms but can damage blood vessels and lead to some serious health problems if not managed properly. HBP is one of the leading causes of death in the United States, and about one in three U.S. adults has high blood pressure.¹ There is no absolute cure to HBP but keeping up on your medications as prescribed and making some new lifestyle changes can help reduce your risk of heart disease, stroke, kidney disease, and other health conditions.

Is Your Blood Pressure within a Healthy Range?

If you are unsure whether your blood pressure is healthy or not, get your blood pressure checked by your doctor. If your blood pressure is diagnosed as high, you should monitor it regularly. Tracking your results over time can show whether the lifestyle changes you decide to make are working.

Blood pressure is measured in millimeters of mercury (Hg) and there are two numbers involved in the measurement.

  1. Systolic blood pressure: The top number represents the pressure in your blood vessels when your heart beats.

  2. Diastolic blood pressure: The bottom number represents the pressure in your blood vessels between beats, when your heart is resting.

Blood Pressure Level Chart (via Heart.Org)

Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.¹ As mentioned previously, with some healthy lifestyle changes, you can significantly reduce your numbers and lower the risk of HBP without medications.

Here are seven ways to lower your blood pressure:

1. Increase Activity & Exercise

In a study in 2013, sedentary older adults who participated in aerobic exercise training lowered their BP by an average of 3.9% systolic and 4.5% diastolic.¹ As you exercise more regularly, your heart gets stronger, requiring less effort to pump blood throughout your body. A report from the American College of Cardiology and American Heart Association recommends physical activity for 40-minute sessions, three to four times a week.¹ Some simple exercises to start with include:

  • Use the stairs instead of the elevator

  • Walk to where you plan to go, instead of driving your car

  • Do more chores around the house

  • Enjoy a bike ride outside

2. Lose Weight (If You Need To)

If you are considered overweight, losing 5-10 pounds can reduce your BP, along with lowering your risk of other medical problems. Weight loss can also reduce strain on your heart, which can also increase your risk for HBP, leading to more serious health issues. Increasing your activity and exercise as mentioned previously may help with weight loss, along with making healthier food choices. The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic activity. If you are someone that needs to lose weight, talk with your doctor about the best approach.

3. Eat Less Sodium & More Potassium

Over the years, many Americans have developed a diet that contains high salt content, mostly coming from packaged, processed foods. Eating less of these types of foods can help reduce the sodium intake, helping to lower your BP and reduce/prevent high blood pressure from developing. The AHA recommends no more than 2300 mgs per day of sodium, but ideally to keep that number around the 1500-mg range for adults.

Potassium in our bodies lessens the effects of salt and reduces tension in your blood vessels. Keep in mind that diets that are rich in potassium may be harmful to those that have kidney disease. Consult with your physician before adding more potassium to your diet. Some foods that are high in potassium include:

  • Milk & Yogurt

  • Fish

  • Bananas, Oranges, Apricots, Avocados

  • Sweet Potatoes, Tomatoes, Spinach

The National Institutes of Health (NIH) recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet.¹ DASH focuses on:

  • Low-sodium foods

  • Fruits & Veggies

  • Low-fat dairy

  • Whole grains

  • Fish

  • Poultry

  • Beans

  • Fewer sweets and red meats

4. Stop Smoking

Not only is this good for your blood pressure, but it is also good for your overall heath. Smoking causes an immediate, but temporary increase in your BP and heart rate. Over time, the chemicals in tobacco can increase your blood pressure permanently by damaging blood vessel walls, causing inflammation, and narrowing your arteries.¹

5. Get Enough (Good & Restful) Sleep

When you are sleeping, your BP tends to be lower than when you are awake. If you are not sleeping well, this can negatively affect your BP. However, getting a good night’s sleep is not always easy for everyone. If you are someone that struggles with this, here are some tips:

  • Set a regular sleep schedule

  • Relax during the nighttime

  • Exercise during the day

  • Avoid naps during the day

  • Make your bedroom comfortable

6. Reduce Unnecessary Stress

Stress can be everywhere. We often experience stress in the workplace, our personal lives, and because of events happening around us in the world. It is important to reduce and manage your stress to keep your blood pressure within a healthy range. What are some simple things you can do to reduce stress?

  • Practice deep breathing

  • Take a walk

  • Read a book

  • Watch a funny movie

Listening to music daily has also been shown to reduce systolic blood pressure. A recent 20-year study showed that regular sauna use reduced death from heart-related events. And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure.¹ Be sure to talk with your doctor about these as potential avenues before pursuing.

7. Eat Dark Chocolate

You are probably thinking, “How can eating dark chocolate reduce my blood pressure?” It's true! Eating one to two squares of dark chocolate a day has been shown to lower blood pressure and inflammation.¹ However, the dark chocolate you choose to eat should be 60-70% cacao. There are flavonoids present in chocolate have a higher concentration of cocoa, which help widen blood vessels. A study from 2010 found that individuals without hypertension that ate more dark chocolate had lower BP overall than those who ate less.¹

Managing Your Blood Pressure is a Commitment

If you are someone who has been diagnosed with high blood pressure, it is important to listen to your doctor. Educate yourself on this condition and how to monitor your blood pressure at home. The more information you have, the more successful you can be at managing it without the use of medications. When you adapt and change your lifestyle to a heart-healthy one, you can:

  • Reduce high blood pressure

  • Prevent or delay high blood pressure development

  • Increase effectiveness of BP medications

  • Lower your risk of other health conditions like a heart attack, stroke, heart failure, kidney damage, vision loss, and more

For more information about your blood pressure levels, what they mean, and what you should do to manage them check with your family physician. You can also visit credible sites like the American Heart Association, the National Institutes of Health, or the CDC.

blood pressure measurement (123/81)




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