7 heart healthy tips to lower your blood pressure
Cleveland Clinic is one of the country’s top cardiology and heart surgery hospitals in Carrum Health’s network, as ranked by U.S. News and World Report.
Half of all U.S. adults have high blood pressure, also called hypertension. High blood pressure is a condition that affects your arteries and puts a strain on your heart. Over time, it can lead to serious complications, like heart attack, stroke, and coronary artery disease.
Here’s the good news. You can take action today to lower your blood pressure and decrease your risk of heart-related health problems.
7 ways to lower your blood pressure
You can lower your blood pressure through lifestyle changes, medication, or a combination of the two. (Your healthcare provider can help you find the right treatment plan for you.) No matter which path you take, every step you take to lower high blood pressure matters. Over time, small changes can add up to lasting health benefits.
Cleveland Clinic, one of the leading providers in Carrum Health’s network, recommends these seven tips to lower blood pressure.
1. Eat less salt.
Cutting back on salt is one of the most powerful things you can do to lower your blood pressure. The American Heart Association (AHA) recommends keeping your daily salt intake under 1,500 milligrams (mg). That’s quite a bit less than the 3,500 mg of salt the average American consumes each day.
If cutting out 2,000 mg salt from your diet seems like a big ask, try starting smaller and working up to it. You may be surprised by how much you can reduce your salt intake by avoiding high-sodium foods, like:
- Deli meat
- Frozen foods
- Condiments, sauces, and salad dressing
- Soda
2. Eat more potassium.
Potassium works to lower your blood pressure by helping your kidneys handle excess sodium in your body. Try to eat 3,000 mg or more of potassium each day for a positive effect on your blood pressure. If possible, most of your potassium should come from your diet instead of supplements. Foods high in potassium include bananas, leafy greens, potatoes (with skin), and avocados.
If you have kidney disease, talk with your provider before increasing your potassium intake. Too much potassium could harm your heart.
3. Try the DASH diet.
The DASH diet is a healthy eating plan created to lower blood pressure. It’s a balanced, flexible diet that focuses on making heart-healthy food choices. The DASH diet is rich in nutritious foods, such as:
- Vegetables
- Fruits
- Whole grains
- Fat-free or low-fat dairy products
- Fish and poultry
- Beans and nuts
- Vegetable oils
The DASH diet recommends limiting or avoiding:
- Fatty meats
- Full-fat dairy products
- Tropical oils, including coconut, palm kernel, and palm oils
- Sugar-sweetened beverages
- Sweets
- Sodium
4. Exercise.
Physical activity is great for your blood pressure and your overall health. Getting your heart rate up increases blood flow and makes it easier for blood to travel around your body. This, in turn, lowers your blood pressure.
The AHA recommends getting at least 150 minutes of moderate aerobic activity each week. If you’re not very active right now, try starting slow. You can increase your workout length and intensity as your body gets used to the activity. Ask your provider for tips on starting a new exercise habit.
5. Limit alcohol.
Drinking alcohol increases your chances of developing high blood pressure. If you already have high blood pressure, drinking may make it worse. Cutting out or cutting back on alcohol can help lower your blood pressure. (Think: no more than two drinks a day for men and one drink a day for women.) Limiting alcohol use isn’t always easy. If you’re struggling to change your drinking habits, don’t be afraid to ask for help.
6. Reach a healthy weight.
If you’re living with overweight or obesity, losing even a few pounds could make a big difference in lowering your blood pressure. Weight loss can be a complicated issue, though. It’s not always easy to set and achieve goals around the number you see on the scale. Instead, try focusing on health goals (like tips one through five on this list). They’ll likely help you get closer to a healthy weight anyway. Your provider can help you decide on a healthy weight range for you.
7. Take blood pressure medication as directed.
If lifestyle changes aren’t enough to get your blood pressure to a healthy range, your provider may recommend medications. Even if you start taking blood pressure medication, you should still keep making healthy choices to help manage your blood pressure.
How Carrum Health can help
If you’ve already been diagnosed with a heart condition like coronary artery disease and need surgery, Carrum Health may be able to help. We work with some of the country’s leading heart surgery specialists, including Cleveland Clinic, and surgery costs are often fully covered. If your employer offers Carrum Health’s cardiac benefit, you may be eligible to receive a consultation at no cost to you. Check your eligibility today.
The information contained on this page is for informational purposes only. No material is intended to be a substitute for professional medical advice, diagnosis, or treatment.
