7 Steps to Lower Blood Pressure

Hypertension is a powerful risk factor for stroke and heart attack, especially in women. Many women are diagnosed with hypertension in their mid-50s, especially if they have a family history. Many of my patients ask me how they might avoid taking prescription drugs for their blood pressure—and many can do so by making lifestyle modifications.

Here’s what I recommend.

First, cut down on all added salt in your diet, and look carefully at nutrition labels. Processed foods, including canned foods, frozen meals, smoked or cured meats, cheeses (including cottage cheese), and even some breads, are high in sodium. When eating in restaurants, ask if there are low-sodium options.

Second, lose weight; extra pounds can have a big impact on blood pressure. Even if you’re at a reasonable weight—for example, your body mass index (BMI) is in the normal range (18.5 to 24.9) at the upper end—you may be able to stave off the need for medication for years by losing just a few pounds.

Third, increase your physical activity. If you’re already doing some exercise, work a little harder; take a longer walk and pick up your pace, or do a few more sets on the weight machines or a few more laps in the pool. Interval training is also helpful for weight loss.

Fourth, cut down on caffeine; for some people, it boosts blood pressure.

Fifth, be sure you’re getting enough calcium—1,000 to 1,500 milligrams—in your daily diet; some studies suggest adequate calcium intake helps keep blood pressure down.

Sixth, review all of your medications with your physician; some drugs can raise blood pressure. Over-the-counter products are suspect, too—if your blood pressure went up since you started taking a new supplement, stop taking it for a few weeks to see if it is contributing.

Last, if you suffer from anxiety and/or have a high stress level, practice relaxation techniques. Deep breathing, meditation, and yoga are techniques that can help reduce blood pressure.

After taking these steps, if your blood pressure remains high, take your medications as prescribed and follow up at regular intervals with your doctor. And, don’t be too hard on yourself—some
people have high blood pressure even if they have adopted all of the recommended lifestyle strategies to bring it down.

—Orli R. Etigin, MD, Editor-in-Chief

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