HOW TO LOWER BLOOD PRESSURE
Blood pressure is the pressure of your blood pushing against the inside of your blood vessels as your heart pumps. It is measured with two numbers. The top number (systolic) is the pressure when your heart sends blood out through your arteries (your heartbeat). The bottom number (diastolic) is the pressure when your heart rests in between sending out blood (in between beats). To read your blood pressure you show the top number, then a slash (/), then the bottom number, such as 120/80. This is read as “one twenty over eighty”.
HIGH BLOOD PRESSURE
High blood pressure, also called hypertension, happens when the pressure is too high. Most people don’t feel symptoms of high blood pressure, but over time it can cause damage to your heart, brain, kidneys, and blood vessels.
BLOOD PRESSURE RANGES
You have high blood pressure if either your top (systolic) or bottom (diastolic) numbers, or both, are too high.
–Normal/Healthy: below 120/80
–Elevated: systolic 120–129 (elevated) and diastolic below 80 (normal)
–High (Stage 1): systolic 130–139 (high) or diastolic 80–89 (high)
–High (Stage 2): systolic 140+ (very high) or diastolic 90+ (very high)
–Emergency: over 180 systolic or over 120 diastolic (call 911 or go to the Emergency Room)
EIGHT WAYS TO LOWER BLOOD PRESSURE
(1) Follow the DASH diet (Dietary Approaches to Stop Hypertension), which says to eat more fresh fruits, vegetables, whole grains, nuts, seeds, beans, and lean proteins, while avoiding very salty, fried, or heavily processed foods.
(2) Eat less than 2,300 mg sodium per day if you have normal blood pressure, and less than 1,500 mg per day if you have high blood pressure (2,300 mg is roughly 1 teaspoon of salt).
(3) Exercise for at least 30 minutes, most days of the week, with any activity you enjoy.
(4) Maintain a healthy weight or lose weight if recommended.
(5) Limit alcohol and avoid smoking.
(6) Manage stress with exercise, adequate sleep, deep breathing, and relaxing hobbies.
(7) Monitor your blood pressure at home if recommended.
(8) Take any prescribed medication consistently and as directed.