How to lower blood pressure
Learn about healthy blood pressure ranges and follow these guidelines to help get high blood pressure under control.
Overview
Healthy blood pressure guidelines
You may not notice you have high blood pressure in your daily life but it can have serious effects. High blood pressure increases your risk of heart attack, stroke and kidney damage, which can cause serious disability or death.
What do the numbers mean?
Your blood pressure reading is made up of two numbers.
Systolic blood pressure, the top number, indicates how much pressure your blood is exerting against your artery walls when the heart beats.
Diastolic blood pressure, the bottom number, indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.
| Systolic Top number | Diastolic Lower number | |
| Normal | Below 120 | Below 80 |
| Elevated | 120-129 | Below 80 |
| High blood pressure (stage 1) | 130-139 | 80-89 |
| High blood pressure (stage 2) | 140 or higher | 90 or higher |
| Hypertensive crisis | Above 180 | Above 120 |
Guidelines
How to lower your blood pressure
High blood pressure can be prevented. By making lifestyle changes to lower your blood pressure, you can prevent high blood pressure and its side effects. Here are five ways to lower your blood pressure.
Take your medication
Medications can help control blood pressure. Medications work on the blood vessels themselves (beta-blockers or vasodilators) or sodium management (diuretics) that remove salt from the body. If your doctor says you need medication to manage your blood pressure, it’s important that you take it. Get help taking your medications as prescribed.
Reduce and avoid stress
Avoiding or relieving stress can help reduce blood pressure. There are several ways to reduce stress:
- Meditation or meditative thinking
- Breathing exercises
- Talk with a friend or spouse
- Focus on the positive
Exercise
Increasing your exercise by as little as 30 minutes of aerobic exercise per week can improve blood pressure. Aerobic exercise, like walking or jogging, is good for high blood pressure because it helps to strengthen your heart. If you have high blood pressure, make sure you check your heart rate regularly when exercising.
Exercise also helps reduce stress. Consider something like yoga or tai chi. They include breathing exercises that can help relieve stress
Reduce Salt
Salt increases the sodium levels in the bloodstream, causing the kidneys to work harder and your body to retain water. Whether you’re eating regular table salt or sea salt, it will still affect your blood pressure if consumed at high levels.
Manage your weight
Being overweight or obese puts a strain on your body and increases blood pressure. Losing weight can help lower your blood pressure. Losing as little as five pounds can make a difference. Work with your doctor to determine a healthy weight goal.
Visit your Doctor
High blood pressure prevention is important so visit your doctor regularly for a preventive check-up, diagnosis or treatment.