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Key Points
- High blood pressure, also known as hypertension, is a serious health condition characterized by the force of blood against artery walls being too high, often due to lifestyle factors and chronic conditions.
- Hypertension is often symptomless until it reaches dangerous levels, leading to its nickname, the "silent killer".
- Lifestyle changes and home remedies can help manage high blood pressure, including regular exercise, a healthy diet, reducing sodium and alcohol intake, quitting smoking, and monitoring blood pressure at home.
- Certain foods and supplements, like dark chocolate and garlic, can also contribute to managing high blood pressure.
- Regular medical check-ups and immediate attention for extremely high readings are crucial for managing hypertension, especially for those over 40 or with high-risk factors.
High blood pressure (also known as hypertension) is a condition where the force of blood against the walls of your arteries is too high, according to the Mayo Clinic. Blood pressure is measured using two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). According to the Mayo Clinic, a normal blood pressure reading is around 120/80 mmHg, but if your blood pressure consistently measures 140/90 mmHg or higher, they say you may have high blood pressure.
Common Causes Of High Blood Pressure
High blood pressure can be caused by a variety of factors, according to the Mayo Clinic. They list that some common causes of high blood pressure include:
- Smoking
- Being overweight or obese
- Lack of physical activity
- High salt intake
- Stress and anxiety
- Certain medications
- Chronic conditions such as kidney disease and sleep apnea
Symptoms Of High Blood Pressure
High blood pressure is often referred to as the "silent killer" because it usually has no noticeable symptoms at first, according to the Mayo Clinic. However, they note that if your blood pressure is extremely high, you may experience symptoms such as:
- Headaches
- Shortness of breath
- Nosebleeds
- Chest pain
- Vision changes
Home Remedies For High Blood Pressure
If you have high blood pressure, there are several things you can do to help manage it:
1. Get Some Exercise
Regular physical activity is a great way to lower blood pressure, according to Healthline. They note that the CDC recommends at least 150 minutes of moderate-intensity exercise per week. Regular exercise helps your heart get stronger and pump with less effort—thus putting less pressure on your arteries. Healthline also notes that your blood pressure may be lower for up to 24 hours after exercising.
2. Lose Excess Weight
If you are overweight, losing even a small amount of weight can help lower blood pressure, according to Healthline. They recommend that you aim for a healthy weight by eating a well-balanced diet and exercising regularly.
3. Eat A Heart-Healthy Diet
The National Institutes of Health recommends DASH (Dietary Approaches to Stop Hypertension) as a heart-healthy diet if you’re concerned about high blood pressure. According to Healthline, the DASH diet includes:
- Eating fruits, vegetables, and whole grains
- Consuming low or zero-fat dairy products
- Eating fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fats and added sugars
4. Reduce Your Sodium Intake
Reducing your sodium intake can also help lower blood pressure, according to Healthline. They suggest that you use a salt substitute and eat more foods high in potassium which can help eliminate salt and ease the tension in your blood vessels. Foods high in potassium include:
- Dried fruits
- Milk and yogurt
- Lentils and kidney beans
- Vegetables
5. Limit Your Alcohol Consumption
Drinking too much alcohol can raise blood pressure, according to Healthline. If you drink daily, they recommend that you limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.
6. Manage Your Stress
Long-term or extreme emotional stress can cause spikes in blood pressure, according to the Mayo Clinic. They recommend that you take steps to reduce or manage stress in your life. Some techniques you might consider are:
- Avoiding trying to do too much
- Focus on issues you can control and make plans to solve them
- Avoid triggers like rush-hour traffic, or certain people who stress you out
- Prioritize self-care
- Try relaxation techniques like deep breathing, meditation, or yoga
7. Stop Smoking
Smoking can damage blood vessels and narrow your arteries, according to Healthline. Both of these can contribute to a rise in blood pressure. They recommend that you quit smoking to help lower blood pressure and improve your overall health.
8. Eat Some Dark Chocolate Every Now & Then
Dark chocolate contains flavanols, which may help lower blood pressure, according to Healthline. However, they also note that the amount of flavonoids in a serving size of dark chocolate will likely not be enough for these benefits. Chocolate is also high in sugar and fat, so you should consume it in moderation.
9. Get Good Sleep
Getting enough sleep is important for overall health, including your blood pressure, according to Healthline. They offer the following tips for getting better quality sleep:
- Setting a regular sleep schedule
- Exercising during the day but not too close to bedtime
- Sleeping in a cool, darkened room
- Leaving devices outside the sleeping room
- Not eating or drinking caffeine or alcohol too close to bedtime
10. Add Some Garlic to Your Foods
Garlic may be able to help lower blood pressure, according to Healthline. They note that you could consider adding fresh garlic or garlic extract to your meals if you want to try it.
11. Add Supplements to Your Routine
Some supplements may help lower blood pressure, according to Healthline. They note that you could try the following supplements with the approval of your doctor:
- Omega-3 fatty acids or fish oil
- Whey protein
- Magnesium
- Potassium
12. Avoid Caffeine
High-caffeine energy drinks may increase your blood pressure and risk of cardiovascular problems, according to Healthline. They recommend that you consume 1 to 3 cups of regular coffee per day if you need caffeine—this amount is not likely to cause a problem with your blood pressure, they note.
13. Drink Water
Staying hydrated is good for your overall health, according to Healthline. They also note that drinking 550 mL of water within 2 hours of waking up and around 2 hours before bedtime may help reduce blood pressure.
14. Try Herbal Remedies
Some herbal remedies may help lower blood pressure, according to Healthline. They recommend that you talk to your healthcare provider or pharmacist before using any herbal remedies. Some herbal supplements to consider include:
- Black bean
- Cat’s claw
- Celery juice
- Chinese hawthorn
- Ginger root
- Giant dodder
- Indian Plantago
- Maritime pine bark
- Sesame oil
- Tomato extract
- Green tea and oolong tea
15. Monitor Your Blood Pressure At Home & Get Regular Checkups
Monitoring your blood pressure at home is a great way to keep track of your progress and identify any changes, according to the Mayo Clinic. For the most reliable blood pressure measurement, the Mayo Clinic recommends using a monitor with a cuff that goes around your upper arm (as wrist and finger cuffs can be unreliable). The Mayo Clinic also recommends that you should get regular checkups with a healthcare provider who can monitor your blood pressure and overall health. The Mayo Clinic recommends the following frequency for monitoring your blood pressure:
- At least every two years starting at age 18
- Every year for those over age 40 (and for those 18 to 39 with high risk factors)
When to see a Doctor for High Blood Pressure
The Mayo Clinic recommends that you go to the emergency room if you have a blood pressure reading of 180/120 mm Hg or higher, as this is considered a hypertensive emergency.
Additionally, they recommend seeing a doctor if you have high or elevated blood pressure (the top number above 130 mm Hg or the bottom number above 80 mm Hg), or if you experience any symptoms of hypertension:
- Headaches
- Shortness of breath
- Nosebleeds
- Chest pain
- Vision changes
Summary
High blood pressure is known as “the silent killer” because it often has no symptoms until its late stages. Because of this, the Mayo Clinic recommends that you get your blood pressure checked regularly. If you have high blood pressure, the best ways to lower it are:
- Stay active
- Follow the DASH diet
- Limit your salt intake
- Maintain a moderate weight
- Stop smoking
- Limit alcohol
- Reduce your stress
Frequently asked questions
What is high blood pressure?
High blood pressure, or hypertension, is a condition where the force of blood against artery walls is too high, often due to lifestyle factors and chronic conditions.Why is high blood pressure called the "silent killer"?
It's called the "silent killer" because it typically doesn't show noticeable symptoms until it's extremely high, which can be dangerous.What lifestyle changes can help manage high blood pressure?
Regular exercise, weight loss, a heart-healthy diet, reducing sodium and alcohol intake, quitting smoking, and managing stress can all help manage high blood pressure.Are there any foods or supplements that can help manage high blood pressure?
Yes, eating dark chocolate in moderation, adding garlic to your diet, and certain supplements can help manage high blood pressure.How often should I have medical check-ups if I have high blood pressure?
Regular check-ups are crucial, especially for those over 40 or with high-risk factors. Your doctor can provide the best advice on how often you should be checked.What should I do if my blood pressure readings are extremely high?
If your blood pressure readings are 180/120 mmHg or higher, it's recommended to seek emergency medical attention immediately.Can I monitor my blood pressure at home?
Yes, monitoring your blood pressure at home is a good way to keep track of your levels and notice any changes.Can stress cause high blood pressure?
Yes, high levels of stress can contribute to high blood pressure, so managing stress is an important part of managing this condition.
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