How can control high blood pressure

When your heart is at rest, between beats, your blood pressure falls. This is called diastolic pressure. Your blood pressure reading uses these two numbers.

Usually the systolic number comes before or above the diastolic number. High blood pressure usually has no symptoms. So the only way to find out if you have it is to get regular blood pressure checks from your health care provider. Your provider will use a gauge, a stethoscope or electronic sensor, and a blood pressure cuff. He or she will take two or more readings at separate appointments before making a diagnosis.

For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender. Anyone can develop high blood pressure, but there are certain factors that can increase your risk:. If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan.

Your plan will include healthy lifestyle habit recommendations and possibly medicines. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. See, Play and Learn Videos and Tutorials. Research Clinical Trials Journal Articles. Resources Find an Expert. For You Patient Handouts. What is blood pressure? How is high blood pressure diagnosed?

Blood Pressure Category Systolic Blood Pressure Diastolic Blood Pressure Normal Less than and Less than 80 High Blood Pressure no other heart risk factors or higher or 90 or higher High Blood Pressure with other heart risk factors, according to some providers or higher or 80 or higher Dangerously high blood pressure - seek medical care right away or higher and or higher For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.

You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass. The DASH diet consists of:. In some people, when you eat too much sodium , your body starts to retain fluid. This results in a sharp rise in blood pressure.

The AHA recommends limiting your sodium intake to between 1, milligrams mg and 2, mg per day. One teaspoon of table salt has 2, mg of sodium! Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible. Weight and blood pressure go hand in hand. Losing just 10 pounds 4. Watching your waistline is also critical for controlling blood pressure.

The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure. In general, men should keep their waist measurement to less than 40 inches.

Women should aim for less than 35 inches. Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack , and stroke.

Aside from providing numerous other health benefits , quitting smoking can help your blood pressure return to normal.

Visit our smoking cessation center to take steps to quit today. Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation. But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure. What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day.

Women should limit their intake to one alcoholic drink per day. Stress can temporarily raise your blood pressure. The good news about elevated blood pressure is that you can make changes to significantly reduce your numbers and lower your risk — without requiring medications.

A meta-analysis of 65 studies suggests that aerobic and resistance exercise can significantly lower blood pressure, especially for men 4. In a study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.

These results are as good as some blood pressure medications. As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.

A report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for minute sessions, three to four times per week 6. If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four to minute segments throughout the day 7.

The American College of Sports Medicine makes similar recommendations 8. One example of moderate activity that can have big results is tai chi.

A review on the effects of tai chi and high blood pressure shows an overall average of a A review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure Ongoing studies continue to suggest that there are still benefits to even light physical activity, especially for older adults A review of several studies reports that weight loss diets reduced blood pressure by an average of 3.

Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure. Sugar, especially fructose, may increase your blood pressure more than salt, according to one review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.

A study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months Increasing your potassium intake and cutting back on salt can also lower your blood pressure Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake.

So many foods are naturally high in potassium. Here are a few:. Note that people respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure. Others are salt-insensitive. They can have a high salt intake and excrete it in their urine without raising their blood pressure The DASH diet emphasizes:. Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home Popular high salt items include:.

Fat is what gives food taste and makes you feel full. Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure. Make it a practice to check nutrition labels. According to the Food and Drug Administration FDA , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries.

The hardened arteries cause higher blood pressure. A study showed that nonsmokers who were able to go to smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas that had no smoke-free policies affecting public places We live in stressful times.

Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure. There are lots of ways to successfully relieve stress , so find what works for you.

Practice deep breathing , take a walk, read a book, or watch a comedy. Listening to music daily has also been shown to reduce systolic blood pressure A year study showed that regular sauna use reduced death from heart-related events And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure Mindfulness and meditation , including transcendental meditation, have long been used — and studied — as methods to reduce stress.

Yoga , which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.