Changes You Can Make to Manage High Blood Pressure

Blood Pressure

According to the CDC, the American Heart Association defines high blood pressure as sustained blood pressure above 130/80 mmHg. Also labeled as hypertension, having high blood pressure puts you at risk for heart disease and stroke, which are the leading causes of death in the United States. 

Salty foods, high alcohol intake, lack of exercise, and being overweight may be some causes of high blood pressure. High blood pressure may not be completely cured, but it can be managed with medicines and lifestyle changes. 

This article will list the changes you can make to manage high blood pressure. 

  1. Managing blood pressure with supplements instead of medications 

Instead of taking medicines to control your high blood pressure, it may be beneficial to start taking nutritional supplements from an early age. Extensive research is being done on the effects of taking natural herbs, such as those that contain Berberine, as nutritional supplements to manage chronic medical conditions like high blood pressure and diabetes. 

You might be wondering what are the benefits of Berberine? It is an active compound present in goldenseal and has been found to dilate blood vessels. 

A study conducted by the Chinese Medical Association reported that Berberine was found to have a protective effect on the heart muscle by lowering cholesterol and blood sugars and by lowering blood pressure. 

Berberine was also found to reduce the risk of heart attacks by preventing platelets from clumping and forming a clot, which then blocks blood vessels and may cause a heart attack. 

  1. Eat a healthy diet.

A balanced diet comprised of fruits, vegetables, grains, and low-fat dairy products is the first step in managing your blood pressure. Foods rich in potassium and low in sodium should be consumed, as potassium can lower the effects of sodium on blood pressure. 

Sodium intake per day should be kept at 1.5 – 2.3 grams, and processed foods, especially fried items, should be avoided as they can contain high amounts of sodium. 

You can also check the labels of food items in the grocery store, preferring to consume low-sodium alternatives. You can also reduce or completely avoid adding salt while cooking, as salt also contains sodium. 

  1. Watch your weight 

If you have been overweight and have recently been diagnosed with blood pressure, losing a few pounds can help you manage your high blood pressure. According to Mayo Clinic, blood pressure may decrease by one mmHg for each 2.2 pounds/1 kg of weight lost. 

Waist circumference has also been found to have a negative effect on blood pressure. According to a study published by The Obesity Society, a 10 cm gain in waist circumference in men and women was found to increase the upper and lower limits of blood pressure between 0.74 and 1.1.3 mmHg. 

Hence, it is advised not just to lose extra pounds but also to monitor your waistline. Weight loss should not be targeted to a particular area of the body but rather should involve a combination of diet and exercise for overall health improvement.

  1. Exercise regularly 

It has already been reported extensively that moderate physical activity should be performed at least 30 minutes per day. Regular physical activity will help you lower high blood pressure and facilitate your weight loss. 

Strength training can also help you lower blood pressure, exercising your core to increase metabolism and promote fat loss, particularly from the waistline. Other aerobic exercises that you can perform that can help you lower high blood pressure include swimming, cycling, and jogging. 

You can keep a target of including strength training or aerobic exercise at least twice a week while performing moderate physical activity the rest of the week. 

  1. Rest and Relax

You can also manage your blood pressure by getting adequate sleep. Less sleep and high-stress environments can also contribute to high blood pressure in the morning, disrupting your productivity at your home/workplace. 

Try to avoid having a heavy meal close to your bedtime, and indulge in a relaxing activity before bedtime, like reading or taking a bath. You can also create a restful environment in your bedroom by keeping it dark and quiet. 

Continuous stress at home or the workplace can also increase your blood pressure silently. If you feel that your emotional and physical health is being compromised, try to find support and solve problems with your family members and co-workers. 

Plan and prioritize your tasks at the beginning of the day, and avail your sick leaves and paid time off when you feel the need for it. 

  1. Break bad habits

If you have been a smoker and have recently found out you have high blood pressure, chances are your smoking habit was the culprit. As difficult as it sounds, quitting smoking reduces the risk of heart attacks, improves overall health, and prolongs your life. 

Drinking too much alcohol can affect your metabolism, damage your liver, and also disregulate your blood pressure. It will also decrease the efficiency of any medicine you may have been taking for high blood pressure or high blood sugar. 


High blood pressure, often undetected due to infrequent monitoring, is a significant health risk. Regular checkups and medical advice are crucial in preventing early onset heart disease. 

Lifestyle changes are vital in managing high blood pressure. Moreover, adopting healthy habits in your 30s, such as a balanced diet, regular physical activity, sufficient sleep, and engaging in relaxing hobbies, can not only lower the risk of hypertension but also prevent various chronic diseases.
These practices not only enhance physical health but also contribute to mental well-being, leading to a more fulfilling and healthier life. Consistent efforts in these areas are key to long-term health benefits. 

Additionally, avoiding harmful habits like smoking, excessive alcohol consumption, and managing stress through mindfulness or therapy can further safeguard against high blood pressure.  

Sanket Goyal

Sanket has been in digital marketing for 8 years. He has worked with various MNCs and brands, helping them grow their online presence.

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