Need to know how to lower your blood pressure? A cardiologist explains
Uncontrolled or undetected high blood pressure, also called hypertension, is one of the most concerning precursors to heart problems. Because hypertension damages one's arteries and decreases the flow of oxygen to one's heart and brain, the Centers for Disease Control and Prevention (CDC) calls it "a leading cause of heart disease and stroke." Some 877,500 Americans die of heart disease, stroke or other cardiovascular ailment every year – making heart disease and stroke the first and fifth leading causes of death in the country.
While no one wants high blood pressure, of course, some people don't know how to lower it through behaviors or diet, and questions abound concerning doing so safely.
What causes high blood pressure?
Hypertension affects approximately 65 million adults in the United States and occurs as a result of numerous risk factors. These include one's family history, sleep issues, high stress levels, obesity, diabetes and being pregnant or post-menopausal. "Simply put, anything that affects the elasticity of your arteries or the volume of blood in your circulatory system will affect your blood pressure," says M. Scott Dawson, MD, a cardiologist at Inspira Medical Group Cardiology.
The good news, Dawson says, is that simple lifestyle changes can have a major impact on one's blood pressure.
How can I drop my blood pressure quickly and safely?
"It is important to keep your blood pressure in a healthy range," explains Shaline Rao, MD, a cardiologist at NYU Langone Hospital, Long Island. "This range is typically 90/60 to 140/80, but targets can be adjusted based on an individual's health." The top number represents one's systolic blood pressure – "the higher pressure that comes when the heart squeezes blood to the body," says Rao. And the bottom number represents one's diastolic blood pressure – the lower pressure that occurs when the heart is relaxing and filling up for the next heartbeat. "If you are not in your healthy zone, it is important to reduce blood pressure," she advises.
Lowering blood pressure can be managed through one's diet, lifestyle, levels of activity and sometimes with the help of medication.
What foods lower blood pressure?
One's diet has a huge impact on hypertension both in terms of lowering one's blood pressure and because excessive weight puts one at higher risk for heart disease.
Limiting salt intake is the most proven way to lower blood pressure when it comes to one's food choices; but diets rich in low-fat dairy products, vegetables, fruits and whole grains can also help you get your blood pressure under control.
The Dietary Guidelines for Americans recommends for adults to limit salt intake to less than 2,300 milligrams of sodium each day. And individuals diagnosed with high blood pressure should limit their salt intake even more to 1,500 milligrams daily, according to the American Heart Association.
What activities lower blood pressure?
Exercise plays another important role in lowering blood pressure. Malissa Wood, MD, the associate chief of cardiology for diversity and health equity at Massachusetts General Hospital, recommends getting at least "150 minutes of moderate physical activity per week," to reduce hypertension. She also emphasizes the importance of not smoking ("especially if you've been diagnosed with high blood pressure," she says), avoiding excessive alcohol use ("no more than one drink per day for women, and two drinks per day for men," she advises), coping with stress and maintaining a healthy weight.
While high blood pressure is a significant concern, it is something that can be managed on one's own or with the help of medical professionals. "If you are diagnosed with high blood pressure," Dawson advises, "partner with your physician to develop a game plan, much the same way a coach and player strategize before a big game."
This article originally appeared on USA TODAY: Want to know how to lower blood pressure? Tips to get healthy