Managing High Blood Pressure: Simple Steps

High blood pressure affects 1 in 3 adults, but the good news is that you can take steps to manage it naturally alongside any medications your doctor prescribes.

Understanding Blood Pressure Numbers

Blood pressure is written as two numbers, like 120/80:
- Top Number (Systolic): Pressure when your heart beats
- Bottom Number (Diastolic): Pressure when your heart rests

What the Numbers Mean:
- Normal: Less than 120/80
- Elevated: 120-129 (top) and less than 80 (bottom)
- High Stage 1: 130-139/80-89
- High Stage 2: 140/90 or higher

Lifestyle Changes That Help

1. Reduce Sodium (Salt)
- Limit to 2,300mg per day (about 1 teaspoon)
- Read food labels - look for "low sodium" options
- Cook at home more - restaurant food is often high in sodium
- Use herbs and spices instead of salt for flavor

2. Stay Active
- Aim for 30 minutes of activity most days
- Start small: Even 10-minute walks help
- Find activities you enjoy: Dancing, gardening, swimming
- Take stairs when possible

3. Maintain a Healthy Weight
- Losing even 5-10 pounds can make a difference
- Focus on portion sizes rather than strict diets
- Eat more fruits and vegetables
- Drink water instead of sugary drinks

4. Limit Alcohol
- Men: No more than 2 drinks per day
- Women: No more than 1 drink per day
- One drink equals: 12 oz beer, 5 oz wine, or 1.5 oz spirits

5. Manage Stress
- Deep breathing: Take 5 deep breaths when stressed
- Regular sleep: Aim for 7-8 hours nightly
- Stay connected: Spend time with family and friends
- Find hobbies that help you relax

Foods That Help Lower Blood Pressure

- Bananas: High in potassium
- Leafy Greens: Spinach, kale
- Berries: Blueberries, strawberries
- Beets: Natural nitrates help blood vessels
- Oats: Fiber helps heart health
- Fatty Fish: Salmon, mackerel
- Garlic: May help lower pressure naturally

When to Check Your Blood Pressure

- At home: Same time each day, before medications
- At pharmacy: Many have free blood pressure machines
- Doctor visits: At least once a year, more if you have high BP

Warning Signs - Call Your Doctor

- Severe headache
- Chest pain
- Difficulty breathing
- Vision problems
- Blood pressure over 180/120

Medication Tips

If your doctor prescribes blood pressure medication:
- Take it exactly as prescribed
- Don't stop suddenly - this can be dangerous
- Ask about side effects and when to call
- Keep taking it even if you feel fine

Remember: High blood pressure often has no symptoms, which is why it's called the "silent killer." Regular monitoring and healthy lifestyle choices are your best defense.