If you are considered prehypertensive, meaning your blood pressure is elevated but not yet in the hypertension range (systolic 120–139 mm Hg or diastolic 80–89 mm Hg), there are several effective steps you can take to lower your blood pressure and reduce the risk of developing hypertension:
Lifestyle Changes to Lower Blood Pressure
- Adopt a Heart-Healthy Diet:
Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, lean proteins (such as fish and poultry), and low-fat dairy products. Increase potassium intake through foods like bananas, potatoes, avocados, and certain fish, as potassium helps counteract sodium’s effect on blood pressure. Limit saturated fats, trans fats, and cholesterol.
Also, reduce sodium intake to less than 2,300 mg per day, ideally aiming for 1,500 mg or less, by avoiding processed foods, canned soups, salty snacks, and restaurant meals high in salt
- Maintain a Healthy Weight:
Losing excess weight can significantly reduce blood pressure. Generally, blood pressure drops by about 1 mm Hg for every kilogram (2.2 pounds) of weight lost. Aim for a body mass index (BMI) between 18.5 and 24.9 (or 18.5 to 22.9 for Asians)
- Increase Physical Activity:
Engage in regular aerobic exercise such as walking, running, swimming, or group sports. Aim for at least 150 minutes of moderate-intensity exercise per week (about 30 minutes most days). Even small increases in activity, like taking stairs or walking further, help
- Limit Alcohol Consumption:
Drink alcohol in moderation-up to one drink per day for women and two for men- as excessive alcohol can raise blood pressure
- Quit Smoking:
Smoking damages blood vessels and accelerates artery hardening, increasing blood pressure and cardiovascular risk. Quitting smoking improves vascular health
- Manage Stress:
Reduce emotional stress through mindfulness, exercise, and social support, which can help lower blood pressure
- Avoid Substances That Raise Blood Pressure:
Limit caffeine intake and avoid drugs that can increase blood pressure, such as nonsteroidal anti-inflammatory drugs (NSAIDs), sympathomimetics, and glucocorticoids
Summary
By adopting these lifestyle modifications-healthy eating with reduced salt, maintaining a healthy weight, regular exercise, limiting alcohol, quitting smoking, and managing stress-you can lower your blood pressure, prevent progression to hypertension, and reduce cardiovascular risk
. Consulting your healthcare provider for personalized advice and monitoring is also recommended.
