How to lower blood pressure?

How to Lower Blood Pressure

High blood pressure (hypertension) affects millions of adults worldwide and increases the risk of heart attack, stroke and kidney disease. The good news is that many simple steps—backed by solid research—can help you bring your numbers down. This guide explains practical, evidence-based strategies to lower blood pressure, using clear language and actionable tips. Remember, any serious or persistent symptoms should prompt you to do a free, online symptom check for and to speak to a doctor.

1. Adopt a Lower-Salt Diet
   • Research: A 2013 Cochrane review (He FJ, Li J & MacGregor GA) found that modest salt reduction over the long term can lower systolic blood pressure by 4–5 mmHg in people with hypertension, and by 2–3 mmHg in those with normal levels.
   • How to do it:

   • Aim for no more than 1,500–2,300 mg of sodium per day (about ¾ to 1 teaspoon of salt).
   • Cook at home using herbs, spices, garlic or lemon instead of salt.
   • Read nutrition labels—look for “low-sodium” or “no added salt.”
   • Avoid processed foods (canned soups, deli meats, frozen dinners), which are often high in hidden sodium.

2. Embrace the DASH Eating Plan
   • What it is: DASH (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, whole grains, lean proteins and low-fat dairy.
   • Benefits: Multiple trials show DASH can reduce systolic blood pressure by 8–14 mmHg within weeks.
   • Key components:

   • 4–5 servings of vegetables and 4–5 servings of fruit daily
   • 6–8 servings of whole grains (oats, brown rice, whole-wheat bread)
   • 2–3 servings of low-fat dairy (yogurt, skim milk)
   • Lean meats, fish, beans, nuts and seeds in moderation
   • Limited sweets, sugary drinks and red meat

3. Reach and Maintain a Healthy Weight
   • Why it matters: Every 10 kg (22 lb) of weight lost can lower systolic blood pressure by about 5–20 mmHg.
   • Strategies:

   • Set realistic goals: aim for 1–2 lb of weight loss per week.
   • Focus on nutrient-dense foods (vegetables, fruits, whole grains) and portion control.
   • Keep a food diary or use a smartphone app to track calories and nutrients.
   • Seek support from a dietitian, weight-loss group or online community.

4. Get Moving—Regular Physical Activity
   • Evidence: Consistent aerobic exercise (walking, cycling, swimming) can drop systolic blood pressure by 4–9 mmHg.
   • Guidelines:

   • Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week.
   • Break it down: 30 minutes a day, 5 days a week.
   • Include strength training (weights, resistance bands) 2 days a week.
   • Start slowly if you’re new to exercise; build up duration and intensity over weeks.

5. Limit Alcohol and Caffeine
   • Alcohol: Drinking in moderation (up to one drink per day for women, two for men) may have a neutral or slight benefit on blood pressure. Exceeding these limits raises your risk.
   • Caffeine: Some people experience a temporary blood pressure spike after coffee or energy drinks. Monitor your response—if you’re sensitive, cut back or switch to decaf.

6. Manage Stress Effectively
   • Impact: Chronic stress can contribute to long-term high blood pressure.
   • Techniques:

   • Deep-breathing exercises, progressive muscle relaxation or guided imagery
   • Mindfulness meditation or yoga
   • Scheduling regular downtime—read, garden, listen to music, spend time with friends
   • Talking to a counselor or joining a support group when life feels overwhelming

7. Quit Smoking and Avoid Secondhand Smoke
   • Immediate benefits: Blood pressure and heart rate begin to normalize within minutes of quitting.
   • Tools:

   • Nicotine replacement therapy (patches, gum)
   • Prescription medications (bupropion, varenicline)
   • Counseling, quitlines or smartphone apps for support

8. Monitor Your Blood Pressure at Home
   • Why self-monitoring helps: It provides a more complete picture than occasional doctor’s visits and can motivate you to stick with lifestyle changes.
   • Tips for accurate readings:

   • Use a validated, automatic upper-arm cuff monitor.
   • Sit quietly 5 minutes before measuring.
   • Keep feet flat on the floor and back supported.
   • Take two readings, 1–2 minutes apart, morning and evening for at least a week.
   • Record your results and share them with your healthcare provider.

9. When Lifestyle Changes Aren’t Enough: Medications
   • SPRINT Trial Findings: The SPRINT Research Group (2015) showed that targeting a systolic blood pressure below 120 mmHg (versus standard <140 mmHg) reduced rates of heart attack, stroke and death—but intensive control must be supervised by a doctor.
   • Common medication classes:

   • Thiazide diuretics (e.g., hydrochlorothiazide)
   • ACE inhibitors (e.g., lisinopril) or ARBs (e.g., losartan)
   • Calcium channel blockers (e.g., amlodipine)
   • Beta-blockers (e.g., metoprolol)
     • Working with your doctor:
   • Your provider will consider other health factors (diabetes, kidney function, age) before choosing medications.
   • Be prepared for dose adjustments or combination therapy.
   • Report side effects promptly—do not stop medications without medical advice.

10. Know When to Seek Professional Help
    • Emergency warning signs (call 911):

    • Sudden, severe headache
    • Chest pain or shortness of breath
    • Numbness or weakness on one side of the body
    • Vision changes or confusion
      • If you experience any concerning symptoms, do a free, online symptom check for and contact your healthcare provider immediately.

Summary
Lowering blood pressure often requires a combination of lifestyle adjustments, regular monitoring and, in some cases, medication. Key steps include reducing salt intake, following the DASH diet, staying active, managing stress and avoiding tobacco and excess alcohol. Home monitoring empowers you and informs your treatment plan. If lifestyle changes alone don’t bring your numbers into a healthy range, medications guided by the latest evidence—like the SPRINT trial—can make a life-saving difference.

Speak to a doctor about any serious or persistent symptoms. Timely medical care and open communication with your healthcare team are essential to safely managing blood pressure and protecting your long-term health.