5 Practical Ways to Lower Your Blood Pressure

Hypertension, also called high blood pressure, affects nearly half of all adults in the United States despite many not knowing they have it. Often the result of a high-sodium diet, a lack of physical activity, or smoking, hypertension is manageable and many times reversible. 

If you’re unsure what your blood pressure is, it’s easy to get a reading with a simple test at your doctor’s office or local pharmacy. Your health care provider can help you interpret the results and find out if you have hypertension or are at risk. 

Trusted primary care providers Clifton Etienne, MD, Michael Cavanagh, MD, and Flora Brewington, MD, provide blood pressure readings during routine appointments at Westmed Family Healthcare in Westminster, Colorado. 

After interpreting your results and evaluating your lifestyle, our team can advise you on how to manage your blood pressure and reduce the health risks of hypertension. Without proper management, hypertension can lead to heart failure, memory loss, and a host of other health complications. 

Although some people may need medications for hypertension, many can manage their high blood pressure through lifestyle changes. Here are five easy steps to start lowering your blood pressure today without a prescription.

1. Stop smoking

Stopping all smoking and tobacco use is one of the most important steps you can take toward lower, healthier blood pressure. Cigarettes and other tobacco products contain chemicals that restrict circulation and make it harder for your blood to transport oxygen. They also set the stage for atherosclerosis, the buildup of plaque that narrows your arteries. 

Even secondhand smoke exposure can lead to higher blood pressure. Be sure to steer clear of smoky areas and, if you choose to smoke, avoid smoking around your loved ones. 

2. Eat less salt

Sodium, or salt, can enhance the flavor of any meal. Unfortunately, too much salt can compromise your health. A high-sodium diet is a major risk factor for hypertension and other cardiovascular problems. 

You can easily reduce your salt intake by:

• Cooking meals from scratch so you can control how much salt you add
• Eating fewer processed foods, including canned and frozen foods
• Reading the sodium content on the labels of foods you buy
• Never adding table salt — Enjoy food as prepared
• Requesting low sodium options when eating at restaurants

Another way to counteract the harmful effects of a high-sodium diet is to eat plenty of potassium, which you can find in yogurt, bananas, beans, and potatoes. Potassium helps lower your blood pressure. 

3. Sleep more consistently

Getting consistent and high-quality sleep isn’t always easy, especially if you have an inconsistent schedule. However, making a good night’s sleep your priority can lead to better cardiovascular health. 

Try to get 7-9 hours of uninterrupted sleep every night if possible. To make this happen, you might need to cut down on caffeine and alcohol, especially close to bedtime. 

4. Drink less alcohol

Speaking of alcohol, drinking a lot can lead to elevated blood pressure. Alcohol doesn’t just raise your blood pressure, but it can also render blood pressure medications ineffective. 

Men should limit alcoholic beverages to two a day, and women should limit alcoholic beverages to one. Drinking less alcohol can also help you manage your weight, which is another strategy to fight hypertension. 

5. Get on an exercise program

Regular exercise offers numerous health benefits, including blood pressure management. The good news about exercise is that you can choose an activity that aligns with your preferences. Whether you prefer running, climbing, swimming, dancing, or cycling, exercise is a safe and satisfying way to manage high blood pressure. 

If you’re ready to make sustainable changes for lower blood pressure, we’re here to help. Call Westmed Family Healthcare today to book an appointment, or schedule one online anytime.