Hypertension (high blood pressure) is a silent killer. Left untreated, high blood pressure can increase your risk of heart disease and stroke — both of which are leading causes of death in America.
So, if you've been diagnosed with high blood pressure, you know lowering your blood pressure is important, but you might wonder whether lifestyle changes can bring it down or if medication is your only option.
The good news is that many natural strategies can help, but in some cases, medication is necessary for optimal control. Here at Harlem Cardiology, our team of experts can help you find the right balance needed to safely lower your blood pressure.
Read on as Dr. Henock Saint-Jacques and our team explore the many ways to lower your blood pressure.
For many people, simple adjustments can make a big difference in blood pressure levels. Focus on these key areas:
Your diet can lower — or raise — your blood pressure. Follow a heart-friendly diet and reduce your salt intake. Avoid processed foods, saturated fats, refined foods, and added sugars. At the same time, increase potassium-rich foods like leafy greens, bananas, and sweet potatoes.
For a more specific protocol, consider following the DASH diet — the dietary approach to stopping hypertension. It’s a heart-friendly diet that caps sodium to 1,500 milligrams per day. As long as you stick with the diet, it can work quickly, with improvements noticeable in as little as two weeks.
It’s no secret that exercise is good for your entire mind and body, and it can also help regulate your blood pressure.
Exercise lowers blood pressure by strengthening your heart, which makes it more efficient at pumping blood with less force. It also helps improve endothelial function as well as helping relax and widen your blood vessels.
Regular physical activity reduces stress hormones, which can contribute to high blood pressure. This is why people often feel better (mentally) after a good workout.
Aim for at least 30 minutes of moderate activity, such as brisk walking or cycling, most days of the week.
Losing even a few pounds can significantly lower your blood pressure. According to the American Heart Association, even a 10-pound weight loss can start to improve blood pressure.
The best part is that changing your diet and exercising more — both of which help with blood pressure management — can also help you shed unwanted pounds.
If chronic stress is contributing to your blood pressure levels, try to find ways to reduce it. This could involve rearranging your schedule to be less chaotic, practicing deep breathing, taking time to enjoy your hobbies, exercising more, or practicing mindfulness.
Smoking damages blood vessels and raises blood pressure, so quitting is one of the best things you can do for your health.
If you need help quitting, talk to our team or explore the smoking cessation programs via NYC Quits.
Excessive consumption can raise blood pressure, so avoid alcohol. Or, at the very least, keep intake moderate.
Reducing heavy alcohol consumption to moderate levels can lower blood pressure by approximately 5.5 mm Hg for the top number and 4 mm Hg for the bottom number.
If lifestyle changes aren’t enough or your blood pressure is dangerously high, your Harlem Cardiology provider may recommend medication. Certain conditions, such as diabetes or kidney disease, can also make medication essential for protecting your heart and overall physical health.
Medications for hypertension include diuretics, beta-blockers, ACE inhibitors, calcium channel blockers, and ARBs. These drugs work by reducing fluid buildup, relaxing blood vessels, or slowing your heart rate to lower blood pressure. Your Harlem Cardiology provider will recommend the best type of medication for you.
You don’t have to choose between natural methods and medication—often, a combination works best. Visit us in our East Harlem, New York, office to discuss your risk factors and the most effective way to manage your blood pressure.
You can request an appointment online or reach us at 646-381-2181.
