12 Ways to Lower Blood Pressure

Uncontrolled hypertension can affect several parts of the body including the heart, kidneys and even the eyes.

Blood pressure (BP) is the force of blood pushing against the walls of your arteries. It is measured in two numbers: systolic and diastolic. Systolic pressure is the force of blood pushing against the walls of your arteries when your heart beats. Diastolic pressure is the force of blood pushing against the walls of your arteries when your heart is at rest between beats.

Normal blood pressure readings are:

Systolic pressure less than 120 mmHg
Diastolic pressure less than 80 mmHg

When the systolic pressure is between 120 and 129 mmHg, but the diastolic pressure is less than 80 mmHg, the blood pressure is considered elevated.

Diagnosing Hypertension

Blood pressure that is between 130 and 139 mmHg systolic or between 80 and 89 mmHg diastolic is considered stage 1 hypertension. When the systolic pressure exceeds 140 mmHg or the diastolic pressure is more than 90 mmHg, it is called stage 2 hypertension.

A single reading of high systolic or diastolic values is not enough to conclude that a person has hypertension. The doctor will recommend two to three readings taken on different dates at home and at the hospital before giving a hypertension diagnosis (high BP). The doctor may then prescribe a few other tests to check for any other underlying conditions that may be causing the high blood pressure. These tests might include a urine analysis, a cholesterol test, an electrocardiogram (ECG), and an echocardiogram.

Health Complications Caused by Hypertension

Uncontrolled hypertension can affect several parts of the body including the heart, kidneys and even the eyes. It can lead to the build-up of plaque on the inside walls of blood vessels, causing atherosclerosis. Atherosclerosis can lead to a stroke, which is a serious medical emergency. Hypertension can also cause heart failure, ischemic heart disease, and hypertensive cardiomyopathy. These are all heart conditions that can be fatal. Hypertension can damage the arteries that supply blood to the kidneys, leading to kidney disease. It can also damage the retina, which is the light-sensitive tissue at the back of the eye. This can lead to irreversible vision loss. Hence this makes it extremely important to keep one’s blood pressure in check.

12 Ways to Lower or Control Blood Pressure

#1 Eat a healthy diet. A healthy diet is one that is low in sodium, saturated fat, and cholesterol, and high in fruits, vegetables, and whole grains. These foods can help to lower blood pressure by reducing inflammation and improving the function of blood vessels.
#2 Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Engage in aerobic exercises like brisk walking, jogging, cycling, or swimming to strengthen your cardiovascular system and lower blood pressure.
#3 Lose weight if you are overweight or obese. Excess weight can put extra strain on the heart and blood vessels, which can lead to high blood pressure. Aim to lose 5-10% of your body weight if you are overweight or obese.
#4 Quit smoking. Smoking damages the blood vessels and makes them more likely to constrict, which can raise blood pressure. Quitting smoking is beneficial for overall cardiovascular health, and it can also help to lower blood pressure.
#5 Limit alcohol consumption. Stick to moderate alcohol consumption, which means up to one drink per day for women and up to two drinks per day for men.
#6 Reduce sodium consumption. Limit your sodium intake to less than 2,300 milligrams per day (or 1,500 milligrams if you have high blood pressure).
#7 Increase potassium intake. Include potassium-rich foods in your diet, such as bananas, oranges, spinach, and sweet potatoes, as they help counteract the effects of sodium.
#8 Limit caffeine intake. While the effects of caffeine on blood pressure can vary, it may increase blood pressure in some individuals. Monitor your response to caffeine and limit consumption if necessary.
#9 Eat whole grains. Whole grains are a good source of fibre, which can help to lower blood pressure. Choose whole-grain bread, pasta, and cereal instead of processed versions. Processed foods are often high in sodium, saturated fat, and cholesterol, which can all raise blood pressure. Choose fresh, whole foods whenever possible.
#10 Get enough sleep. When you don’t get enough sleep, your body produces more stress hormones, which can raise blood pressure. Aim for 7-8 hours of sleep per night.
#11 Manage stress. Stress can raise blood pressure, so stress management is important. Find healthy ways to cope with stress, such as practising relaxation techniques, engaging in hobbies, or seeking support from loved ones.
#12 Consider dietary supplements. Some natural supplements, such as garlic extract, fish oil, and coenzyme Q10, have shown potential in reducing blood pressure. However, consult with your healthcare provider before taking any supplements.