Ask a doctor - How to reduce hypertension?

Q. How to reduce hypertension?

Doctor Answer is medically reviewed by SecondMedic medical review team.

Answered by Secondmedic Expert

Reducing hypertension, or high blood pressure, typically involves a combination of lifestyle changes and sometimes medication prescribed by a healthcare professional. Here are some strategies to help lower blood pressure:

1. Healthy Diet:
- Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
- Reduce sodium intake by avoiding processed and high-sodium foods. Aim for less than 2,300 milligrams of sodium per day.
- Limit alcohol consumption.
- Monitor portion sizes to maintain a healthy weight.

2. Regular Exercise:
- Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
- Incorporate strength training exercises at least two days a week.

3. Stress Management:
- Practice relaxation techniques such as deep breathing, meditation, or yoga.
- Engage in hobbies or activities that you enjoy to reduce stress.

4. Quit Smoking:
- Smoking can raise blood pressure and increase the risk of heart disease. Quitting smoking can significantly improve your cardiovascular health.

5. Limit Caffeine:
- Excessive caffeine intake can temporarily raise blood pressure. Limit your consumption of caffeinated beverages like coffee and tea.

6. Maintain a Healthy Weight:
- Losing excess weight can help lower blood pressure. Aim for a body mass index (BMI) within the normal range (18.5 to 24.9).

7. Monitor Blood Pressure Regularly:
- Keep track of your blood pressure at home and report any significant changes to your healthcare provider.

8. Medication:
- If lifestyle changes alone aren't enough to control hypertension, your doctor may prescribe medications such as diuretics, ACE inhibitors, angiotensin II receptor blockers (ARBs), beta-blockers, or calcium channel blockers.

Always consult with a healthcare professional before making significant changes to your lifestyle or starting any new medication regimen, especially if you have underlying health conditions or are already taking medication for hypertension. They can provide personalized recommendations based on your individual health status and needs.