How to Reduce High Blood Pressure

Blood Pressure

Jan 13, 2025

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While figuring out how to reduce high blood pressure may seem like a daunting task, living with high blood pressure can pose serious risks to your long- and short-term health. The constant worry about your health, paired with the challenge of making lifestyle changes, may leave you feeling frustrated or anxious, and wondering whether you’ll be able to make the changes that your lifestyle demands. 

If this is you, know that you’re not alone — millions of people struggle with high blood pressure, and there are many proven ways to help manage and reduce your blood pressure, including:

  1. Follow the Dietary Approaches to Stop Hypertension (DASH) diet
  2. Exercise for at least 150 minutes per week
  3. Practice stress management techniques
  4. Maintain a healthy weight
  5. Limit alcohol consumption
  6. Get adequate sleep each night
  7. Quit smoking

While these lifestyle changes can make a real difference, it’s important to follow up with medical professionals and make sure you’re not overlooking the dangers of untreated high blood pressure. 

If you’re concerned about your blood pressure or experiencing symptoms like persistent headaches, chest pain, or shortness of breath, don’t hesitate to visit a Complete Care ER location. Your well-being matters, and taking that first step to seek care could make all the difference in managing your blood pressure effectively.

Learn more: When to go to the ER for high blood pressure

1. Follow the Dietary Approaches to Stop Hypertension (DASH) diet

The DASH diet is particularly effective for those worried about a hypertensive crisis, as it naturally helps lower blood pressure through strategic food choices. This heart-healthy eating plan emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium to 2,300mg daily — about one teaspoon of salt.

To implement the DASH diet successfully, start by filling your plate with colorful vegetables and fruits at each meal, which helps reduce cholesterol* naturally. Replace refined grains with whole versions like brown rice and whole wheat bread, and choose lean proteins such as fish, poultry, and legumes. Some people like to keep a food diary for the first few weeks to track their progress and ensure they’re meeting the guidelines.

*Continue reading: Can high cholesterol cause heart pain?

2. Exercise for at least 150 minutes per week

If working out more wasn’t a part of your new year’s resolutions, do it for your heart health! Regular physical activity strengthens your heart and helps manage both blood pressure and left-side pain that may be associated with a sedentary lifestyle. Aim to spread your exercise throughout the week rather than trying to complete it all at once, which makes it more manageable and sustainable.

Start with walking, swimming, or cycling for 10-15 minutes at a time if you’re new to exercise. Gradually increase your duration and intensity as your fitness improves. Remember to warm up and cool down properly while staying hydrated, especially if you exercise in the evening to avoid discomfort.

3. Practice stress management techniques

While regular stress is a part of everyday life, chronic stress can significantly impact your blood pressure levels. Although it may be easier said than done, stress management is essential to any blood pressure reduction plan. You can try deep breathing exercises, meditation, and progressive muscle relaxation, which can help your body to relax naturally.

Set aside 10-15 minutes each day for stress management, preferably at the same time to establish a routine. Start with simple deep breathing exercises: inhale for four counts, hold for four, and exhale for four. As you become more comfortable, explore other techniques like guided meditation apps or yoga classes. 

If finding time during the day is difficult outside of taking a few breaks, establishing a relaxing bedtime routine can also allow you to de-stress right before you go to sleep, which will help you get the rest your heart needs to stay healthy.

4. Maintain a healthy weight

Excess weight forces your heart to work harder, potentially increasing your blood pressure. Even losing as little as 5-10% of your weight can significantly improve your blood pressure and overall cardiovascular health.

Weight management can be a challenge for everyone, but with exercise and sustainable portion control, you can keep your weight in a healthy range that works for you. We always recommend that you make gradual changes rather than attempt dramatic dietary overhauls that might be difficult to maintain. Establishing healthy eating patterns and routines is the key to healthy weight loss and management.

5. Limit alcohol consumption

While you might enjoy an adult beverage occasionally, your heart may not be able to handle more than a drink or two at a time. Excessive alcohol consumption can raise blood pressure and interfere with blood pressure medications, potentially leading to a hypertensive crisis. The recommended limit is no more than one drink daily for women and two for men.

Plan alcohol-free days each week and find alternative ways to relax or socialize. Keep track of your drinking habits and how they affect your blood pressure readings, and consider replacing alcoholic beverages with sparkling water or even fun mocktails!

6. Get adequate sleep each night

How well you sleep each night can affect how your body and mind function every day. Therefore, poor sleep quality and duration can contribute to high blood pressure and increased cholesterol levels. Try your best to get 7-9 hours of quality sleep each night to help your body regulate blood pressure effectively.

Establish a consistent sleep schedule and create a relaxing bedtime routine. Keep your bedroom cool, dark, and quiet, and avoid screens for at least two hours before bed. If you experience heart pain at night, try elevating your head slightly with an extra pillow and discuss this symptom with your healthcare provider.

7. Quit smoking

This should be a no-brainer, but eliminating smoking is the best way to improve your heart health. Smoking damages blood vessels and can lead to a dangerous spike in blood pressure, potentially triggering a hypertensive crisis. Every cigarette you don’t smoke is a step toward better heart health and lower blood pressure.

If you are struggling to quit smoking, work with your healthcare provider to develop a smoking cessation plan that might include nicotine replacement therapy or prescription medications. Identify your smoking triggers and develop alternative coping strategies, such as deep breathing exercises or short walks, to manage cravings when they arise.

Reducing high blood pressure — FAQs

What causes high blood pressure?

High blood pressure typically develops from a combination of genetic factors and lifestyle choices. Common causes include poor diet (especially high sodium intake), lack of physical activity, obesity, chronic stress, smoking, and excessive alcohol consumption. Certain medical conditions like kidney disease, diabetes, and sleep apnea can also contribute to elevated blood pressure.

Does drinking water lower blood pressure?

Yes, staying properly hydrated can help lower blood pressure, as dehydration can make blood thicker and force your heart to work harder. Drinking adequate water helps maintain blood volume and supports proper kidney function, both of which are important for healthy blood pressure.

How can I lower my high blood pressure myself?

You can lower your blood pressure by following the DASH diet, exercising regularly, managing stress, maintaining a healthy weight, and limiting alcohol and sodium intake. Getting adequate sleep (7-9 hours nightly) and quitting smoking are also effective ways to reduce blood pressure naturally.

How can I bring my BP down quickly?

If you’re experiencing high blood pressure, try taking slow, deep breaths or practicing a 5-minute meditation to help calm your nervous system. While these techniques may help temporarily, it’s important to note that trying to lower blood pressure quickly can be dangerous. If you’re concerned about your blood pressure, seek immediate medical attention rather than trying to manage it yourself.

Concerned about your high blood pressure symptoms? Complete Care is here for you.

While learning how to reduce high blood pressure through lifestyle changes is important, professional medical guidance is often essential for optimal blood pressure management. 

If you’re experiencing acute symptoms or struggling to control your blood pressure, don’t wait to seek help. Complete Care’s experienced medical professionals are available across Texas (Austin, Corpus Christi, Dallas/Fort Worth, East Texas, Lubbock, and San Antonio) or in Colorado Springs to provide immediate, comprehensive care. 

Our team will work with you to develop a personalized treatment plan that fits your lifestyle and helps you achieve healthy blood pressure levels. Visit any of our locations today — no appointment necessary — and take the first step toward better heart health.

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