Nearly half of all American adults have high blood pressure. That shocking number is likely even higher considering that many people have it but don’t know it because it often comes with no symptoms.
Left undiagnosed and untreated, high blood pressure can damage the body’s blood vessels and organs and cause heart attack, stroke, heart failure, kidney disease, thyroid issues, vision loss, and other troublesome issues.
The only way to know whether this silent killer is at work inside your body is to get a blood pressure reading. Here’s what your numbers mean: a blood pressure reading of 120/80 (mm Hg) or lower is healthy, and a reading of 130/80 (mm Hg) or above is considered high.
If you find that your numbers are on the higher side, don’t despair. By focusing on these daily lifestyle habits, you may help to prevent or manage this condition and improve your chances of living a healthier life.
(Learn about blood pressure by watching this video).
Your Go-to Prevention Tools
Doctors often prefer to use diet and lifestyle changes as a first line of defense in treating and managing patients’ high blood pressure. Here are some typical tips.
First up is to eat a diet focused on vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans, nuts, and heart-healthy oils, and that avoids ultra-processed, sugar-sweetened, and high-sodium foods and beverages. The DASH diet, or Dietary Approaches to Stop Hypertension, is a frequently recommended plan to follow for those patients trying to lower their blood pressure.
Along with following a healthy diet, consider fasting at least 12 hours from dinner until your first meal the next day, and avoid eating three hours before bedtime. Patients who fast often see improved blood pressure and other health readings, as well as weight loss.
Another key component to reducing blood pressure is getting enough good sleep every night. More than 70 million Americans are sleep deprived, and even just one or a few poor nights of sleep can cause a spike in blood pressure. To improve your sleep hygiene, experts recommend tips like keeping your sleep schedule consistent, using the bed for sleep and sex only, and removing sources of light like televisions, computers, and phones.
Exercising daily helps reduce blood pressure, cholesterol, and might even improve your ability to sleep better. Walking is great, but any exercise that will help you reduce your sedentary minutes is beneficial. Also important is to include breathwork activities like meditation and yoga to reduce stress.
Doctors might recommend that you monitor your blood pressure at home to keep track of your numbers and then share them during appointments. The home readings are one more piece of the puzzle that can help you and your doctor better understand whether the lifestyle modifications you’re making to manage your condition are working.
Set Yourself Up for Success
Know what “normal” is as far as your blood pressure numbers go, and up your chances for accurate blood pressure readings at home by being consistent in how you take those readings. If you do check your blood pressure, for example, do it at the same time every day and sit in the same position; empty your bladder (a full bladder raises blood pressure 10 to 15 points!) and avoid caffeine, alcohol, smoking, and exercise right before taking the reading. Do bring the monitor with you to your doctor appointments not only to compare the results but to also ensure you’re using the device correctly.
Also, be sure to contact your doctor if your readings go significantly higher or lower than what is typical for you, especially if you’re experiencing symptoms such as headaches, numbness, blurred vision, or pain in your arms, back, or chest with high readings, or dizziness, light-headedness, or nausea with low readings.
Tap Your Team
With a few lifestyle modifications -- healthful diet, regular exercise, enhanced sleep hygiene, keeping an eye on your numbers — and regular checkups, you could see your blood pressure lower and your overall feelings of well-being rise. For extra support, encouragement, and guidance, be sure to tap your team of health experts — your doctor and your SENS Solution® Wellness Program coach. Together, we can help you achieve your health goals!
From American Heart Association
DASH Diet: Healthy eating to lower your blood pressure, Mayo Clinic
Can a Lack of Sleep Cause High Blood Pressure?, Sleep Doctor
How a Lack of Sleep Contributes to High Blood Pressure, Cleveland Clinic Health Essentials
What Do Your Blood Pressure Numbers Mean, American Heart Association
Monitoring Your Blood Pressure at Home, AARP
12 Surprising Things That Can Raise Your Blood Pressure, AARP