To control high blood pressure (hypertension), adopting a healthy lifestyle is key and often can reduce the need for medication. Here are the most effective ways:
Healthy Weight and Waistline
Losing excess weight can lower blood pressure significantly, with about 1 mm Hg reduction per 2.2 pounds (1 kg) lost. Men with a waist size over 40 inches and women over 35 inches are at higher risk, so managing waist circumference is important.
Regular Exercise
Engaging in at least 30 minutes of moderate aerobic exercise daily (like walking, jogging, cycling, swimming) can reduce blood pressure by 5 to 8 mm Hg. Incorporating strength training twice a week is also beneficial.
Healthy Diet
Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy with reduced saturated fat and cholesterol helps lower blood pressure. The DASH diet and Mediterranean diet are excellent choices. Increasing potassium intake (3,500-5,000 mg daily) also helps counter sodium's effects.
Reduce Sodium Intake
Limiting sodium to below 2,300 mg daily—and ideally to 1,500 mg for most adults—can lower blood pressure by about 5 to 6 mm Hg. Avoid processed foods, read labels, and use herbs for flavor instead of salt.
Limit Alcohol
Consume alcohol in moderation—no more than one drink per day for women and two for men—to prevent raising blood pressure.
Manage Stress and Sleep
Stress management techniques like mindfulness, meditation, and deep breathing can help lower blood pressure. Also, getting 7 to 9 hours of quality sleep regularly supports healthy blood pressure.
Avoid Tobacco and Smoking
Smoking injures blood vessels and raises blood pressure. Quitting smoking is essential in managing hypertension.
Medication if Needed
If lifestyle changes are insufficient, healthcare providers may prescribe medicines such as diuretics, ACE inhibitors, ARBs, or calcium channel blockers tailored to individual needs.
By combining these approaches, blood pressure can be effectively controlled, reducing the risk of complications like heart disease and stroke. Regular monitoring and communication with a healthcare professional are important parts of managing high blood pressure.
These recommendations are based on trusted health sources including Mayo Clinic, American Heart Association, and NIH.