Although this strategy might also help people with diabetes, Bisognano added, the NIH study only looked at people over 50 who did not have diabetes. Read More. The focus is on the top number in a blood pressure reading because it's a better predictor of heart attack and stroke than the bottom number, the diastolic pressure, Bisognano said. So how can patients take their blood pressure down to ? If that becomes the new goal, many people will probably need to start a blood pressure medication or add another to their current regimen, Bisognano said.
But there are also a number of lifestyle interventions they may be able to tap into instead of taking a new drug. Here are their options:. Many people have to take blood pressure medication just to stay close to the mark, Bisognano said. Some may even run marathons and lead otherwise healthy lives, but just can't get down in the normal range, possibly because they are genetically predisposed to high blood pressure.
To get down to , these people may have to take more blood pressure medication. Typically, patients who need more than one medication would take one from each of these classes. Although the ABCDs can lead to side effects, such as dehydration, headache and weakness, most people can tolerate them and the problems are usually not severe, Bisognano said.
In addition, "we are in a golden age of hypertension treatment, where almost all of the drugs are cheap," he said. A medium dose of one of these medications usually brings systolic blood pressure down by about 10 points, said Dr. Lose weight. Weight loss can lower blood pressure about as much as taking a single blood pressure medication, Margolis said.
Research suggests that losing about 9 pounds could reduce systolic blood pressure by 4. It is not clear why weight loss is so beneficial for blood pressure, Bisognano said. Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure.
Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress. If you can't eliminate all of your stressors, you can at least cope with them in a healthier way.
Try to:. Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started. Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it.
Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment. Supportive family and friends can help improve your health.
They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.
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Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Philadelphia, Pa. Accessed May 11, Kaplan NM, et al. However, certain behaviors right before a blood pressure reading may affect the reading, causing it to be higher than it would be otherwise.
A person may be able to obtain an accurate, and possibly lower, blood pressure reading by taking these steps :. Learn more about how to take blood pressure readings at home.
A nutritious, balanced diet can help a person lower their blood pressure significantly, often without the need for medication. People can try:. For example, a review found that taking potassium supplements may help lower systolic and diastolic blood pressure. However, a person should talk with a doctor before trying any new herbal remedy or supplement.
They should also only use supplements alongside behavioral changes to get the best results. Learn about the best supplements for lowering blood pressure. As well as making dietary changes, a person can consider their beverage choices, which may also contribute to their blood pressure readings. Caffeine can temporarily raise blood pressure in some people. Reducing caffeine intake, or eliminating it, may help a person improve their blood pressure readings. Blood pressure medication, such as beta-blockers or angiotensin converting enzyme inhibitors , will help a person lower and maintain their blood pressure.
Medication may be a good option for people whose blood pressure does not respond to other interventions. It can also help a person bring their blood pressure into a healthy range while they work on other strategies, such as exercising more, to lower blood pressure over the long term. Learn about blood pressure medications. Stress temporarily raises blood pressure.
Chronic stress can also cause persistently high blood pressure. Exercise regularly. Exercise is powerful medicine. Walking briskly for 30 minutes to 45 minutes, five or six days a week, can lower your blood pressure up to 10 points.
We recommend combining an aerobic activity that you enjoy — such as walking, swimming, running or biking — with some type of resistance exercise, such as lifting light weights. During aerobic exercise, work hard enough to break into a sweat, but not so hard that you become out of breath or unable to converse. If you are just getting in shape, start with 20 minutes of aerobic activity, three times a week.
Gradually build to 60 minutes daily. Talk with your physician for advice specific to your needs. For strength training, use light weights and do multiple repetitions. Your muscles should tire after 10 to 15 reps. Physical activity yields a two-fer benefit for your blood pressure: Exercise is great for arterial health, and it builds muscle and burns stored fat to keep you at an ideal weight. If you are overweight, lose weight. Excess weight raises blood pressure. You can lose pounds, if you need to, by cutting calories , increasing physical activity and eating proper foods.
Eat a healthy diet.
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