Lower Your High Blood Pressure: 7 Simple Tips

How healthy is your heart? 

High blood pressure is so common that one in three American adults is living with this condition. Surprisingly, many of those people don’t even know it! High blood pressure (hypertension) even has an unfortunate nickname: the silent killer. This is because it can be present without showing any symptoms. 

But there is a ray of hope for those who have high blood pressure. High blood pressure management — that is, being aware of your blood pressure levels, tracking patterns in your readings, and taking simple steps for a better lifestyle — can protect your heart and health.  

What are the risks of high blood pressure? 

Having high blood pressure means the force of your blood flowing through your blood vessels is too high. This puts strain on the blood vessels and your heart, directly increasing your chances of having a heart attack or stroke, or even kidney failure or congestive heart failure. To manage it, you should regularly check your blood pressure and take action to keep the pressure within a healthy range. 

How to lower blood pressure?

Better health contributes significantly to a better quality of life. Here are 7 highly effective tips that can help you maintain a healthy blood pressure:

1. Keep a healthy weight: If you gain extra body weight, your blood pressure can go up, putting you at greater risk for health complications and serious events. Of course, there are people who have a healthy body mass index (BMI) but still have high blood pressure. However, maintaining a healthy weight for your body type greatly reduces your chances of experiencing any of these issues.
2. Exercise regularly: Even if you are not trying to lose weight, being physically active is great for your blood pressure. Exercise lowers blood pressure, and it can set the tone for other healthy habits. Even making little changes to your daily routine can help. For example, you could pace while talking on the phone, take the stairs over the elevator, or play active games with your kids.
3. Eat less salt:  Too much salt can raise blood pressure because it makes your body hold extra water, which stresses your heart. The American Heart Association recommends that most adults consume less than 1,500 mg of sodium a day.  Check the labels for sodium amounts in prepared foods and try to use less salt when cooking at home. Herbs, dried spices and citrus can be used in salt’s place for a yummy dish.
4. Quit smoking: Smoking spikes your blood pressure while you're actively smoking. If you smoke often, your blood pressure numbers tend to stay high. That puts more stress on your heart and increases the risk for serious issues like heart disease and stroke. For women who take birth control pills with estrogen, smoking is even more risky. Taking birth-control pills while smoking at any age can raise your blood pressure even more and has been linked to strokes in women as young as in their 20s! Ready to quit? We're ready to help!
5. Drink less alcohol: If you drink, stick to the recommended limit. no more than two drinks a day for men, and one for women. While small amounts of alcohol may not significantly raise blood pressure for most individuals, excessive or long-term drinking likely will.  It’s all about balance and being mindful if you choose to drink. Remember that “one drink” equals 12 ounces of beer, 4 - 5 ounces of wine or 1.5-ounces of (80-proof) liquor.
6. Take medication as prescribed: The doctor gives you directions on how to take your medication for a reason; make sure to take it as directed. Don’t skip doses. If the medication is too expensive or if it causes side effects, talk to your doctor. They can often find a better option.
7. Join Ochsner Digital Medicine. Ochsner Digital Medicine is a remote patient management program, meaning it lets members manage blood pressure from home. As a participant, you would get a digital blood pressure cuff to take readings, which go directly to your medical record. That way, your doctor and your care team can monitor your progress from afar. Your care team includes a licensed clinician who can adjust your medications as needed, and a panel of expert health coaches to help you design a healthy living plan. 

More about Ochsner Digital Medicine 

If you have been diagnosed with high blood pressure, the Digital Medicine program can support you as you put all these tips in action. You’ll have a team of caring health professionals making sure you know how to lower blood pressure. They will keep an eye on your health, adjust your medications and guide you as you build healthy habits that stick, all without the hassle of in-person visits.

Members enjoy: 

• A blood pressure cuff that automatically sends readings via their smartphone or tablet to their electronic health record.
• A licensed clinician who monitors readings and can adjust medications as needed.
• A panel of health coaches who help members take manageable steps toward a healthier lifestyle.
• Ongoing monthly progress reports, support tools and educational resources that help them stay on track.

Ochsner Digital Medicine also helps with Type 2 diabetes (digital glucometer), weight control and overall cardiometabolic health. 

Controlling high blood pressure is about making a commitment to your overall health. By practicing these tips, you can manage your high blood pressure and lead a healthier, longer life. Join today!