Lifestyle approaches can help keep your blood pressure healthy and protect against heart disease, stroke, and other serious health conditions related to high blood pressure. These changes can be simple, everyday habits that add up over time.
People who smoke have a higher risk of developing atherosclerosis, a condition that occurs when your blood vessels become stiff and narrow due to plaque buildup. Blood flow becomes more difficult, which raises your blood pressure over time.
Taking steps to avoid smoking can support your heart and help manage your blood pressure.
Aerobic exercise, also known as cardio (exercise that gets your breathing rate up) may help naturally lower your blood pressure and strengthen your heart. Aerobic exercises include activities such as:
- Walking or jogging
- Biking
- Swimming
- Dancing
Isometric exercises involve holding a position, or contracting your muscles without moving your joints. Examples include planks, wall sits, and squeezing a handgrip. A study of non-drug treatments for high blood pressure found that adding isometric training to your routine can be an effective way to control blood pressure levels.
Research suggests that stress can raise your risk of high blood pressure, both temporarily and in the long term.
When work deadlines, money problems, or family issues cause you stress, finding effective ways to cope can help protect your heart over time. Practicing relaxation techniques is one way to manage your stress and lower your blood pressure levels.
Deep breathing exercises can help calm your body. It may also relax your blood vessels, which can help lower your blood pressure. A review of 15 studies found that breathing exercises may lower systolic blood pressure by about 7 points and diastolic pressure by about 3 points.
Mindfulness is the practice of focusing on the present moment with awareness and acceptance. It can help reduce stress, support heart health, and lower blood pressure.
A clinical trial involving 201 adults tested a mindfulness-based program for managing high blood pressure. After six months, participants who practiced mindfulness had a significant reduction in their systolic blood pressure.
Mindful movement, such at Tai Chi, may also support a lower blood pressure.
What you eat can influence your blood pressure in big ways. Eating too much salt, saturated fat, or processed foods can raise your blood pressure.
Research shows that following certain meal plans, like the DASH diet or Mediterranean diet, may lower blood pressure over time. To get started, reach for foods like fruits (especially berries), vegetables, whole grains, and lean proteins, which may help keep your blood pressure in a safe range.
Omega-3 fatty acids are healthy fats found in fish like salmon, tuna, and sardines and some other foods, like flaxseed and walnuts. They may help lower blood pressure by reducing inflammation.
A review of studies found that eating two to three servings of fish each week may be linked to a lower risk of heart disease and high blood pressure. Experts suggest these health benefits come from the omega-3s in fish, as well as a reduction in how much red or processed meat you may eat.
Supplementing with fish oil may also help you get more omega-3 fatty acids.
Getting enough sleep is important for blood pressure management. When you don’t sleep well, your body stays in a stressed state, which can make your heart work harder. This increases your risk of high blood pressure over time.
Prioritizing good sleep habits can be a simple way to maintain a healthy blood pressure range. Aim for seven to nine hours every night.
Experts recommend no more than two drinks per day for men and no more than one drink for women. Drinking excessive alcohol can increase your risk of high blood pressure, and avoiding alcohol may help lower blood pressure over time. If you have high blood pressure, healthcare providers may suggest cutting back or avoiding alcohol altogether.
Using a home blood pressure monitor is a helpful way to monitor your blood pressure and stay involved in your care. It can help you and your healthcare provider better track how well your treatment plan is working.
Tips for home monitoring include:
- Take your blood pressure at the same time each day.
- Sit calmly for a few minutes before checking.
- Use the cuff over your bare skin. Don’t do a reading over your clothes.
- Avoid caffeine for 30 minutes before taking a reading.
- Use either arm, and uncross your legs.
If your blood pressure reading is suddenly 180/120 millimeters of mercury (mmHg) or higher, wait one to two minutes and then recheck to confirm. If it stays that high, call 911. You may be having a hypertensive crisis, which can cause symptoms such as:
- Chest pain
- Difficulty breathing
- Weakness and numbness
- Vision changes
- Trouble speaking
Avoiding smoking, limiting alcohol, and adding foods like berries and fish rich in omega-3s can support your blood pressure goals. Regular exercise and stress-reducing practices like deep breathing and mindfulness may also help.
These strategies offer natural, long-term ways to help keep your blood pressure in a healthy range.
