Monday, June 23, 2025

4 Things to Do If You Found Out You Have High Blood Pressure

Share

4 Things to Do If You Found Out You Have High Blood Pressure

What is High Blood Pressure?

High blood pressure, also known as hypertension, develops when the blood flowing through your arteries pushes through at a higher-than-normal pressure, placing stress on your arterial walls. Over time, your arteries can become damaged, and that’s what ups your risk for heart attack and stroke. Blood pressure is measured in millimeters of mercury, or mmHg, for short. A healthy blood pressure is less than 120/80 mmHg. Your blood pressure is too high when you have a reading of 130/80 or higher. Anything in between is considered to be elevated, which may be a potential warning sign that your numbers are creeping up.

You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First

1. Consider Your Eating Habits

There’s good evidence that a Mediterranean-style diet or DASH diet—both of which emphasize fruits, vegetables, healthy fats, whole grains, and lean protein—can lower blood pressure by 8 to 12 mmHG. In fact, research shows that the Mediterranean diet may reduce the odds of high blood pressure by 36%. These diets work by providing a package of beneficial nutrients and eating patterns, rather than relying on single foods or individual nutrients.

2. Watch Your Sodium

Sodium is one nutrient that, on its own, can hike up blood pressure. It may do this by causing your body to retain fluid, which expands the amount of fluid in your blood and can increase blood pressure. Research reveals that eating a very low-sodium diet with just 500 milligrams of sodium per day for one week may lower systolic blood pressure by 8 mmHg compared to consuming a high-sodium diet. However, our experts say that any amount you can cut could help.

- Advertisement -

3. Get Regular Physical Activity

Exercise can increase blood flow and strengthen your heart—both things that can reduce blood pressure. Research has found that multiple types of activity—including regular cardio exercise, high-intensity interval training, isometric exercise, and resistance training—may all benefit blood pressure. Interestingly, isometric exercises—like planks and wall sits, where you hold the exercise versus moving through it—had an edge over some of the other types of exercise. Fitting in the recommended 150 minutes of moderate exercise a week can lower your systolic blood pressure by 4 to 9 mmHG.

4. Aim for a Healthier Weight

Even a little weight loss can be beneficial. You don’t have to get to a completely healthy weight; just dropping some of that weight will result in a drop in systolic blood pressure anywhere from 5 to 20 mmHg. Research finds that losing around 5 pounds was associated with a 6-point drop in systolic blood pressure.

Other Tips for Managing High Blood Pressure

Here’s a quick hit list of some other ways to reduce your blood pressure:

* Limit or avoid alcohol. Lots of sneaky habits can increase your blood pressure, like a nightly glass or two of wine. If you drink at all, women should have no more than one per day; men should have no more than two.
* Quit smoking. Stopping smoking does more than help your blood pressure. Quitting can save your life in so many other ways. According to the CDC, it can add 10 years to your life.
* Sleep well. Inadequate rest has been shown to up your odds of high blood pressure. Exactly how isn’t clear, but experts recommend aiming for seven to nine hours of good-quality sleep each night.
* Manage stress. Chronic stress in and of itself can raise your numbers. Additionally, stress can cause you to reach for less healthy foods, skip the gym, drink more, and make other choices that may drive your numbers up. Try doing something every day that relaxes you, whether that’s a long walk with your dog, chatting with a friend, meditating, or any type of self-care that makes you feel good—lighter.

The Bottom Line

Just because you have high blood pressure doesn’t mean you can’t get those numbers down. Yes, some people will require medication. However, eating a healthy diet, keeping sodium in check, losing some weight, and getting regular exercise are the four most effective lifestyle changes doctors recommend to help lower your blood pressure. The bonus is that these habits will help your health in so many other ways, from reducing your odds of other chronic conditions to giving you more energy to live your life.

FAQs

Q: How do I know if I have high blood pressure?
A: High blood pressure is typically diagnosed through a series of blood pressure readings, which are taken at a doctor’s office or a health clinic.

Q: Can I lower my blood pressure with diet and exercise alone?
A: While diet and exercise can help lower blood pressure, medication may still be necessary for some people. It’s best to work with a healthcare provider to develop a personalized plan.

Q: How much weight do I need to lose to see a significant drop in blood pressure?
A: Even a small amount of weight loss, such as 5-10 pounds, can lead to a significant drop in blood pressure.

Q: Is it safe to try to lower my blood pressure without a doctor’s supervision?
A: No, it’s not safe to try to lower your blood pressure without a doctor’s supervision. This can lead to complications and even worsening of your condition.

Read more

spot_img

Related