Controlling Your Blood Pressure
The Doc is in. Dr. Michelle Hill answers your health, medical and wellness questions.
Member: I was told I have high blood pressure, but I’d like to avoid taking medication if possible. What can I do to keep it under control? —Paul, Brainerd
Dr. Hill: High blood pressure is very common, especially as we get older. Even when blood pressure numbers are too high, many people still feel completely fine. But over time, uncontrolled blood pressure can increase your risk for heart disease, stroke, kidney disease and other health problems.
The good news is that healthy habits can make a real difference. In some cases, they may even help delay or reduce the need for medication.
One of the best places to start is with regular physical activity. Even moderate exercise like walking, biking, swimming or gardening can help lower blood pressure. Aim for about 30 minutes of movement most days of the week.
Your diet matters, too. Try to eat more fruits, vegetables, whole grains and lean proteins while cutting back on processed foods, added sugars and excess salt. Many packaged and restaurant foods contain more sodium than people realize, so reading nutrition labels can help.
Maintaining a healthy weight, limiting alcohol and avoiding tobacco products are also important steps. Stress and poor sleep can play a role as well, so be sure to make time for rest and activities that help you relax.
If your doctor recommends checking your blood pressure at home, keep track of your readings and bring them to your appointments. Monitoring your numbers over time can help you and your care team see what’s working.
That said, lifestyle changes do not always replace medication. Even if you don’t feel the symptoms of high blood pressure, it’s important to take your medication as prescribed. For some people, it’s still the safest and most effective way to protect their long-term health. If your doctor recommends it, think of medication as one more tool to help keep your heart and blood vessels healthy.
The most important thing is working with your provider to find a plan you can stick with for the long run.
