Small changes can make a big difference in your blood pressure numbers.
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If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more people now meet the criteria for stage 1 hypertension. While you shouldn't shrug off the change, there's also no need to panic. "Obviously, nothing happened overnight inside a woman's body or to her health with the release of the guidelines," says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women's Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School. The change, however, should spur you to take your blood pressure seriously. "These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we've gained from large trials into clinical practice, they will help thousands of people," says Dr. Fisher. Why does hypertension matter?If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. Fisher. Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends. How lower your blood pressure with small changesYou don't have to embark on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. 1. Lose weightBy far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure. 2. Read labelsAmericans eat far too much dietary sodium, up to three times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood pressure, says Dr. Fisher. It doesn't take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:
3. Get movingIt doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. "Make sure you're doing something you love, or it won't stick," says Fisher. "For some that means dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such as gardening can help. 4. Pump some iron"Add some weightlifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher. 5. Limit alcohol to one drink per dayDrinking too much, too often, can increase your blood pressure, so practice moderation. 6. Relieve stress with daily meditation or deep breathing sessionsStress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you're looking to lower your blood pressure. Image: kimberrywood/Getty Images Simple lifestyle changes can help reduce high blood pressure, although some people may need to take medicine as well. Your GP can advise you about changes you can make to your lifestyle and discuss whether they think you'd benefit from medicine. This
patient decision aid (PDF, 132kb) can also help you to understand your treatment options. Everyone with high blood pressure is advised to make healthy lifestyle changes. Whether medicine is also recommended depends on your blood pressure reading and your risk of developing problems such as heart attacks or strokes. Your doctor will carry out some blood and urine tests, and ask questions about your health to determine your risk of other problems: There are some changes you could make to your lifestyle to reduce high blood pressure. Some of these will lower your blood pressure in a matter of weeks, while others may take longer. Try to:
You can take these steps today, regardless of whether or not you're taking blood pressure medicines. In fact, by making these changes early on you may be able to avoid needing medicines. Get more advice about lifestyle changes to prevent and reduce high blood pressure Medicines for high blood pressureSeveral types of medicine can be used to help control high blood pressure. Many people need to take a combination of different medicines.
You may need to take blood pressure medicine for the rest of your life. But your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years. It's really important to take your medicine as directed. If you miss doses, it will not work as well. The medicine will not necessarily make you feel any different, but this does not mean it's not working. Medicines used to treat high blood pressure can have side effects, but most people do not get any. If you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine. ACE inhibitorsAngiotensin-converting enzyme (ACE) inhibitors reduce blood pressure by relaxing your blood vessels. Common examples are enalapril, lisinopril, perindopril and ramipril. The most common side effect is a persistent dry cough. Other possible side effects include headaches, dizziness and a rash. Angiotensin-2 receptor blockers (ARBs)ARBs work in a similar way to ACE inhibitors. They're often recommended if ACE inhibitors cause troublesome side effects. Common examples are candesartan, irbesartan, losartan, valsartan and olmesartan. Possible side effects include dizziness, headaches, and cold or flu-like symptoms. Calcium channel blockersCalcium channel blockers reduce blood pressure by widening your blood vessels. Common examples are amlodipine, felodipine and nifedipine. Other medicines, such as diltiazem and verapamil, are also available. Possible side effects include headaches, swollen ankles and constipation. Drinking grapefruit juice while taking some calcium channel blockers can increase your risk of side effects. DiureticsSometimes known as water pills, diuretics work by flushing excess water and salt from the body through your pee. They're often used if calcium channel blockers cause troublesome side effects. Common examples are indapamide and bendroflumethiazide. Possible side effects include dizziness when standing up, increased thirst, needing to go to the toilet frequently, and a rash. You might also get low potassium and low sodium after long-term use. Beta blockersBeta blockers can reduce blood pressure by making your heart beat more slowly and with less force. They used to be a popular treatment for high blood pressure, but now tend to be used only when other treatments have not worked. This is because beta blockers are considered less effective than other blood pressure medicines. Common examples are atenolol and bisoprolol. Possible side effects include dizziness, headaches, tiredness, and cold hands and feet. High blood pressure in older peopleThe target blood pressure reading for the over-80s is below 150/90 mmHg when it's measured in the clinic or surgery, and below 145/85 mmHg for home readings. While there are definite benefits from taking medicines to reduce blood pressure if you're under the age of 80, it's less clear it's useful if you're over 80. It's now thought that if you reach 80 while you're taking medicine for high blood pressure, it's fine to continue treatment provided it's still helping you and is not causing side effects. If you're diagnosed with high blood pressure and you're aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure. Page last reviewed: 23 October 2019 How can I lower my blood pressure immediately?How Can I Lower My Blood Pressure Immediately?. Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. ... . Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. ... . Relax!. Can drinking lots of water lower blood pressure?Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
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How can i bring my blood pressure down
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