Blood Pressure Blues: What to Do When Your Numbers are Too High

The first thing that comes to mind when you think of high blood pressure, or hypertension, is that it’s bad. Very bad. High blood pressure is a leading cause of death and illness in the United States, and it’s often associated with heart attacks, strokes, and kidney failure down the road if left untreated. But how do you know when your blood pressure is too high? Are there certain levels that are safe while others are dangerous? For people who already have hypertension, how can they bring their numbers down safely to prevent the worst possible outcomes?

Know you have the problem

Although healthy eating and regular exercise can certainly help lower your blood pressure, there are certain foods that may help even more. While many people think of salt as being a primary contributor to high blood pressure, sodium is actually only one of many factors that play into whether or not you have hypertension. If you look at populations with low rates of hypertension, they tend to eat a diet consisting of low sodium but higher potassium, says Dr. Carolyn Dean, ND on eHow. If you're looking for natural ways to lower blood pressure in your diet, opt for potassium-rich fruits like bananas and avocados or change up your saltshaker for a jar of sea salt (low in sodium). Another easy fix?

Talk with your doctor about it

The first step to dealing with high blood pressure is talking about it. If you notice your numbers creeping up, sit down with your doctor and discuss what’s going on. They’ll be able to get you into a treatment plan that can help lower your blood pressure naturally and keep it in check. Treating high blood pressure is all about lifestyle changes, so you’ll want to take some time getting familiar with how diet and exercise impacts your body. The Mayo Clinic has a great guide for preventing high blood pressure naturally . It focuses on making small changes—both in diet and exercise—that will have a significant impact on lowering your numbers (and protecting yourself from heart disease).

Consider medication as an option

If your blood pressure is already at a high level, you may need to take medication. Work with your doctor to create a treatment plan that not only aims for lowering your blood pressure, but also helps you prevent high blood pressure in the future. Consider medications such as beta blockers and diuretics when starting treatment. There are also natural alternatives like supplements and lifestyle changes, so talk with your doctor about how to lower high blood pressure naturally.

Eat healthy

Eat a diet rich in fruits, vegetables, and whole grains. Make sure you’re eating enough lean protein—about 8 ounces a day for women and 10 ounces a day for men. Aim for at least five servings of fruit and vegetables per day, along with two servings of calcium-rich dairy foods. Keeping your calorie intake around 1,800 calories a day will help you keep your blood pressure in check.

Exercise

Regular exercise and a healthy diet will help keep your blood pressure in check. If you can’t work out on a daily basis, don’t sweat it—just commit to being active as often as possible. A 20-minute workout here and there will add up in terms of its impact on blood pressure. Even better? A 30-minute aerobic workout at least five days per week is best for your heart health.

Think about stress in your life

There’s no denying it—stress can wreak havoc on your body, and not just by causing you to panic at work (although that can definitely make your blood pressure rise). But high levels of stress and anxiety can also lead to an increased risk of a heart attack. That’s because stress produces hormones that cause our heart rate and blood pressure to spike; as a result, we could be more likely to have a cardiovascular event like a stroke or heart attack.

Sleep more and sleep better

As your blood pressure increases, it is necessary to address these numbers through changes in lifestyle and diet. Sleep more, sleep better. The recommended daily amount of sleep is 7-8 hours per night. This will allow you to wake up refreshed and without drowsiness during daylight hours. Decreasing screen time, exercising on a regular basis and paying attention to what you eat can help reduce high blood pressure naturally. Getting plenty of water will also increase your alertness, as will consuming less salt.

Avoid alcohol, smoking, and recreational drugs

Alcohol, tobacco, and recreational drugs can all lead to high blood pressure. If you’re trying to dodge a problem with your blood pressure, avoid these vices.

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