![]() ![]() ACE Inhibitors Also known as angiotensin-converting enzyme inhibitors, these help the body produce less of the chemical angiotensin, which causes the arteries to narrow.Beta-Blockers These reduce heart rate and the heart’s workload, which in turn lowers blood pressure.Diuretics These help the body get rid of excess salt and water and help control blood pressure.There are a variety of blood pressure drugs, known as antihypertensives, available by prescription. Sometimes diet and lifestyle changes may not be enough to manage high blood pressure and medication is needed. Listening to music or focusing on something calm and peaceful (4).Getting enough sleep (aim for seven to nine hours per night).Practicing relaxation techniques, such as yoga, deep breathing, and meditation, which not only help you relax but also temporarily reduce your blood pressure.The following ways may help you better manage your stress: BLOOD PRESSURE MEDICATION HOW TOLearning how to manage stress, relax, and cope with problems can improve your emotional and physical health. This raises blood pressure temporarily, but researchers are still studying if chronic stress may impact blood pressure over time. Managing Stress The relationship between stress and high blood pressure is still being studied, but stress is known to contribute to risk factors for hypertension, such as poor diet and excessive alcohol use.Īdditionally, stress hormones adrenaline and cortisol make the heart beat faster and constrict blood vessels in preparation for the fight-or-flight response. ![]() ![]() ( 8)Īsk your doctor for tips to quit smoking, and investigate smoking-cessation medication and devices to help you break your addiction to nicotine. Smoking also causes a temporary increase in blood pressure. Both smoking and secondhand exposure to tobacco smoke increase the risk of plaque inside the arteries, a condition known as atherosclerosis, which high blood pressure accelerates. Not Smoking While smoking is a proven risk factor for heart problems like heart attack and stroke, researchers are still trying to understand its connection to high blood pressure. Healthy women of all ages and men older than 65 should stick to drinking up to one drink a day, while men 65 and younger should stay within up to two drinks a day. Limiting Alcohol Consumption Alcohol can raise your blood pressure, even if you don’t have hypertension, so everyone should monitor alcoholic intake. The AHA recommends an average of 40 minutes of moderate-to-vigorous intensity aerobic activity three or four times a week to lower blood pressure. (4)Įxercise Regular exercise can keep your weight under control, as well as help lower your blood pressure. While a body mass index (BMI) - which measures your weight in relation to your height and gives an estimate of your total body fat - of less than 25 is the goal for controlling blood pressure, your doctor can help you determine your specific weight goals. Moreover, reducing your weight by just 3 to 5 percent can help lower your risk of health problems related to high blood pressure. Keeping a Healthy Weight Maintaining a healthy weight can help you control high blood pressure and keep other complications at bay. RELATED: DASH Diet Linked to a Lower Risk of Depression in Older AdultsĪdditional lifestyle changes can also help you lower and manage blood pressure. ( 5)Ī 2017 study of more than 400 adults with stage 1 high blood pressure found that combining a low-salt diet with the DASH eating plan was as effective as certain drugs in lowering systolic blood pressure. The DASH plan also limits foods high in saturated fats, including fatty meats, full-fat dairy products, and tropical oils, like coconut and palm oils, as well as sugary drinks and other sweets. Your doctor may recommend the Dietary Approaches to Stop Hypertension (DASH) diet, which focuses on fruits, vegetables, and whole grains, as well as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. It’s important to pay attention to food labels and choose options that are low-sodium and “no salt added” at the grocery store and while cooking. The American Heart Association (AHA) recommends an ideal limit of no more than 1,500 mg per day for adults with hypertension. ![]() ( 2) People with high blood pressure may need to restrict sodium intake even more. government’s 2020–2025 Dietary Guidelines for Americans recommend consuming less than 2,300 milligrams (mg) of sodium per day. An important part of a high blood pressure treatment plan is to stick to a healthy diet, including limiting sodium intake. ![]()
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