According to the American Heart Association (AHA), over half of American adults have high blood pressure, a condition that often goes unnoticed due to lack of symptoms. Left untreated, it can significantly increase the risk of heart attacks, strokes, and other serious health issues. If you’ve recently been diagnosed with high blood pressure, the encouraging news is that managing it is often achievable through lifestyle adjustments.

Primarily focusing on exercise and dietary improvements can be pivotal. The positive aspect is that with committed efforts, you can often lower your high blood pressure to a normal, healthy range within a relatively short period, sometimes as quickly as four to six weeks. However, before deciding on an approach, it’s important to comprehend your blood pressure readings, the associated risks, and whether medications are necessary, at least temporarily.

What is high blood pressure?

• The AHA defines a normal blood pressure reading as less than 120 over 80.
• Elevated blood pressure is 120-129 and less than 80
• Stage one high blood pressure is 130-139 or 80-89
• Stage two is 140 or higher or 90 or higher.
• Anything higher than 180 or 120 ranks as a hypertensive crisis that you must address immediately.

Determining when to resort to medications and when lifestyle changes suffice for lowering blood pressure isn’t strictly defined by a specific number, according to cardiologist Matthew Martinez, who directs Atlantic Health System’s Sports Cardiology at Morristown Medical Center in New Jersey. Martinez suggests that until one reaches stage one or two hypertension, medication initiation might not be necessary. However, once blood pressure levels exceed that range, medication alongside lifestyle modifications may be required initially. With progress and positive responses from the body, medication dosage can potentially be reduced or discontinued.

For individuals categorized as having elevated blood pressure, consistent alterations in diet and exercise can likely suffice to lower blood pressure without the need for medications.

Diet to lower high blood pressure

Michelle Routhenstein, a registered dietitian specializing in cardiology and owner of Entirely Nourished, emphasizes the effectiveness of a healthy diet in managing high blood pressure. “For most individuals, adopting good nutrition habits can result in significant reductions in blood pressure within a short timeframe,” she explains. Routhenstein highlights the importance of reducing sodium intake as a primary step, while also recommending the incorporation of specific foods into one’s diet.

Addressing excessive sodium consumption is crucial, particularly in the typical American diet, notes cardiologist Tariq Hafiz, the medical director at Pritkin Longevity Center in Miami. According to the American Heart Association (AHA), the average daily sodium intake stands at around 3,500 milligrams, surpassing the recommended limit of 2,300 milligrams. “Many of the foods we consume contain excessive sodium,” adds Hafiz.

To combat this issue, reducing reliance on processed foods is suggested, alongside minimizing salt usage during cooking or meals. “Shopping around the perimeter of the grocery store allows you to access healthier options like fruits and vegetables,” advises Martinez. “Avoiding the middle aisles where processed foods are stocked is key.”

While reducing sodium intake, it’s beneficial to incorporate foods rich in magnesium, potassium, and calcium, advises Routhenstein. “Vegetables such as beets and green leafy vegetables are excellent sources,” she suggests. “Additionally, include nuts, seeds, legumes, fish, and lean protein in your diet. However, it’s important to consult with a registered dietitian to ensure you’re consuming adequate amounts suitable for your age, gender, and activity levels.”

Exploring dietary patterns like the DASH Diet (Dietary Approaches to Stop Hypertension) and adopting a Mediterranean diet approach can also be helpful. While diet plays a significant role in reducing blood pressure, so does regular exercise.

Exercise to lower high blood pressure

For optimal results in lowering blood pressure through lifestyle changes, it’s important to combine a healthy diet with regular exercise. The American Heart Association (AHA) recommends engaging in at least 150 minutes per week of moderate-intensity activities such as brisk walking, swimming, or cycling, or alternatively, aiming for 75 minutes of vigorous activity like running. According to Martinez, breaking this down into 30 to 40 minutes of aerobic activity per day, three or four days a week, is beneficial.

Incorporating strength training exercises can enhance muscle strength and efficiency, while lower-intensity activities like yoga can help reduce stress. Hafiz suggests that with consistent exercise over four to six weeks, blood pressure can be reduced by five to 10 milliliters.

Additionally, prioritizing sufficient sleep is essential for allowing the body to recover and contribute to healthy blood pressure levels. If you’re a smoker, quitting is strongly advised by Martinez, as it has an immediate positive impact on blood pressure.

By maintaining consistency and committing to permanent lifestyle changes, there’s hope for sustained blood pressure reduction. Hafiz emphasizes the importance of viewing these adjustments as ongoing maintenance therapy rather than temporary fixes.