7 ways to manage high blood pressure

If you’re one of the estimated 120 million adults in the United States living with high blood pressure, you may be aware that adopting healthy lifestyle habits can help manage the condition. Here are some of those blood pressure best practices.

Limit salt

“High sodium [salt] intake has been associated with high blood pressure and the American diet tends to be filled with higher levels of sodium than is recommended,” says Frank Ammaturo, MD, a cardiologist in Langhorne, Pennsylvania. He suggests reading food labels so you know exactly how much salt is in your meal. “A lot of times, patients will say they don't add sodium to their meals, but that doesn't really mean they're on a low sodium diet. Processed foods, canned foods, and restaurant menu items have excessive sodium,” he adds. The American Heart Association recommends keeping your daily salt consumption to under 1,500 milligrams (about two-thirds of a teaspoon).

Stay active

Regularly exercising is one of the most important things you can do if you’re living with high blood pressure. As you are able, just 30 minutes a day, five days per week of moderate-intensity activity like brisk walking may help reduce blood pressure. “Aerobic exercises such as walking, jogging, biking and swimming are preferred when you're looking at blood pressure control,” says Dr. Ammaturo. Your healthcare provider (HCP) can help you create a fitness plan that’s right for you.

Manage your weight

If you’re overweight, losing just 10 pounds can lower your blood pressure. “Weight loss is a very important component for controlling blood pressure,” says Ammaturo. “Unfortunately, the rates of obesity are high in America.” More than 40 percent of U.S. adults are obese, which means they have a body mass index (BMI) of 30 or greater. People who have a BMI between 25 and 29.9 are considered to be overweight. Weight loss should be a high priority if your BMI is greater than 25, Ammaturo adds.

Limit alcohol

“Excessive alcohol can be associated with elevated blood pressure,” says Ammaturo. Any more than one drink a day can cause your blood pressure to rise and can lessen the effectiveness of blood pressure medications if you’re taking them. Remember, a serving size is 12 ounces of beer, 4 ounces of wine or 1.5 ounces of liquor.

Quit smoking

Smoking can damage the body in many ways—and when it comes to the heart, it can injure blood vessels and harden the arteries. “Tobacco, specifically, can increase blood pressure." If you smoke, quitting is one of the best things you can do for your heart and your overall health. Ammaturo suggests calling 1-800-QUIT-NOW or seeing your HCP to get help.

Manage stress

When you’re stressed, hormones increase your heart rate and constrict blood vessels, elevating your blood pressure temporarily. (That’s why your blood pressure may tend to be higher at your HCP’s office.) Over time, chronic stress can lead to high blood pressure. To manage stress, try calming practices such as meditating, exercising as you are able, or deep breathing.

Blood pressure medication

If your blood pressure levels are above 130 over 80, your doctor may recommend blood pressure-lowering medication in addition to lifestyle modifications, depending on your overall heart disease risk. If your blood pressure is above 140 over 90, you probably will need to take medication. Medications can reduce blood pressure levels and help you live a healthier, longer life.

In clinical trials, blood pressure medications have been shown to reduce stroke, heart attack, and heart failure by a significant amount, says Ammaturo.