Ways to Lower Your Blood Pressure

My wife was just given some medical news that required that she lower her blood pressure. I have been on blood pressure medication for a number of years. As we age, it is common to develop high blood pressure or hypertension. In fact, 53% of Canadians over the age of 60 have hypertension.  Unlike other serious medical conditions, you can do something about hypertension, beyond taking medication.  Several lifestyle changes have been proven to lower blood pressure.

Measure your blood pressure at home using a blood pressure monitor. Of course, proper technique, and when you measure is critical for the highest accuracy at home. 

•      Make sure you relax for 5 minutes before measuring.

•      Sit with your back supported with your arm supported on a table

•      Do not move or speak during the reading

Your real average blood pressure is based on the average of all systolic (the higher number) and all diastolic (the lower number), averaged separately after 7 days of measurements. Take two readings in the morning before breakfast, and two readings at least 2 hours after dinner.  When you calculate the averages, do not include the first day’s data.

Lose weight. Statistics Canada reports that over 60% of Canadians between 45 and 64 years of age are “medically overweight (BMI >25) or obese (BMI >30)”.  Body Mass Index (BMI) is a calculation using your height and weight.  Studies have shown that for every 2.2 lbs. of weight loss, blood pressure is reduced by 1.6 mmHg / 1.1 mmHg.

Get Moving. A survey of physical activity among Canadian adults found that only 12% of people over 60 and less than 20% of people aged 40-59 were meeting the guideline of 150 minutes of moderate to vigorous exercise per week. 

You do not need to train like an Olympic athlete, but you do need to work your heart.  Get your heart rate to 55% – 65% of your maximum heart rate (MHR).  A simple calculation for MHR is 220 – Age, so if your 60, your MHR is approximately 160 and you need to exercise at 96 beats per minute.  Ideally, break up the 150 minutes into 20- or 30-minute sessions.  It doesn’t matter what you do, walk, swim, jog, dance or cycle.  They are all great for heart fitness.

Reduce the amount of salt you eat. There is clinical evidence that reducing sodium in your diet can have a direct impact on lowering your blood pressure significantly.  The target is to reduce your sodium intake to 2000 mg or lower, that is 5g of salt a day.  In order to do this, you will have to read the nutrient facts on packaging, and eat more of your own meals where you can limit the amount of salt.

If you have hypertension, consuming a diet that emphasizes fruits, vegetables, low-fat dairy products, whole-grain foods rich in dietary fibre, protein from plant sources, and reducing saturated fats and cholesterol will lower blood pressure. If you are really serious about lowering your blood pressure with diet, follow the “DASH” diet (Dietary Approaches to Stop Hypertension).  There are several cookbooks and recipes available on-line that will help.

Limit Alcohol. Hypertension Canada Guidelines suggest <2 drinks per day, and consumption should not exceed 14 drinks per week for men and 9 drinks per week for women.

There is significant clinical evidence to show that individuals can dramatically lower their blood pressure by changing their exercise and dietary habits.

What Should You Know If You Have High Blood Pressure?

I have high blood pressure, but since I retired it has been going down as the stress of everyday life is being left behind. I do think it is important to know about what living with high blood pressure means. First thing you want to understand is what the numbers mean. Your blood pressure will read with a top and bottom number. The top is your systolic pressure and the bottom number is your diastolic pressure. 

Normal blood pressure is 120/80 so if your blood pressure reads 130/90 you are at risk for developing high blood pressure. This reading is called prehypertension which is basically a stage before developing high blood pressure. 

By having your blood pressure checked and monitored often you can easily lower it where it needs to be. The best way to do this is by maintaining or adopting a healthier lifestyle. Have you always had normal blood pressure until recently?

If this is the case, consider what you have recently started doing different that may have caused it to rise. Did you change your diet? Have you been exercising less? Maybe you are on a medication; some medications can cause your blood pressure to rise. 

If you do have high blood pressure you can easily monitor it at home if you choose. If you do this you still want to keep your regular doctor visits. You can share your own results and you can both see what is and isn't working for you.

If you are on other medications consult your doctor. Chances are one of these could be raising your blood pressure and you want to take control as soon as possible. If your blood pressure gets too high without proper treatment you are at more risk of having a stroke or heart and kidney diseases. 

If you have recently changed your diet you should talk to your doctor, especially if your blood pressure has risen since then. Lots of salt and sodium can cause high blood pressure and not enough fresh fruits and vegetables. If this is the case, try to limit your salt intake and get more vegetables in your diet.

Also physical inactivity can be a cause for high blood pressure. Have you recently stopped doing regular every day physical activity? If so, consider starting again. You might have stopped because of an inevitable reason; broken bone, etc. If this is the case talk with your physician. Together you can find a way to still get a little bit of physical activity in your daily routine.

You also want to cut off or limit your use of tobacco and alcohol consumption. Many people do not realize these cause high blood pressure. There are many over the counter medicines and even doctor prescribed medicines to help you quit smoking. There are also many different resources to help you quit drinking.

If your doctor prescribes blood pressure medicine for you, you want to be sure and remember to take it. Some people are bad at remembering to take medication. There are many different ways you can help yourself remember.

You take the risk of a stroke or heart disease by not taking your blood pressure medication. This should be reason enough to take your medicine, but sometimes people just forget. While it sounds like reason enough, if you are not used to taking daily medication it is rather easy to forget.

If you have certain questions or concerns talk with your doctor. They will gladly answer any questions you have and do their best to get your blood pressure at a normal rate again.