By Lizzie Streit, MS, RDN, LD 

If you have high blood pressure, you are one of more than 116 million adults in the United States with this condition. Also known as hypertension, higher than normal blood pressure is a risk factor for heart disease and stroke. These conditions can be fatal and remain the leading causes of death for adults in this country. 

To mark National High Blood Pressure Education Month, this post discusses ways to control blood pressure. Read on to learn about interventions related to diet, movement, and lifestyle changes. 

Interventions for Hypertension 

High blood pressure is classified in different stages but is generally defined as having blood pressure greater than 120 over 80 mm Hg. Stage 1 hypertension is defined as 130 to 139 over 80 to 89 mm Hg and stage 2 is 140 or higher over 90 or higher mm Hg. 

Medications and lifestyle interventions can keep blood pressure in the normal range, therefore reducing the risk of complications. If you have high blood pressure, it’s important to discuss treatment options with your doctor since medications may be necessary depending on your specific situation. 

In addition to medications if needed, the following interventions can be very effective in controlling blood pressure: 

• Make dietary changes. Current recommendations suggest eating a nutritionally balanced diet that’s rich in heart-healthy foods, including vegetables, fruits, lean animal and plant proteins, fats such as olive oil and avocado, whole grains, and low- or reduced-fat dairy products. Limiting sodium intake to 1500 mg per day and increasing intake of potassium-rich foods, such as tomatoes and leafy greens, can also help lower blood pressure. If you struggle with preparing healthy meals, consider meal prep services or diet meal delivery that can provide low sodium options, such as Healthy For Life Meals. 

• Increase movement. Keeping up with physical activity is hugely beneficial when it comes to managing blood pressure. Aim for 30 minutes a day at least 5 days a week, but keep in mind that every little bit counts! Fit in a quick walk around the neighborhood whenever you can, take the stairs, meet a friend for a walk instead of drinks, and try a new class like yoga or Pilates. 

• Focus on sleep. Lack of sleep can contribute to high blood pressure, since blood pressure falls during sleep. Getting insomnia or other sleep disruptions under control can therefore help you manage blood pressure. Click here for some tips on boosting sleep hygiene, and keep in mind that burning energy during the day through physical activity and reducing stress are good ways to improve sleep. 

• Reduce stress. It’s no secret that stressful situations can increase blood pressure, which means chronic stress may contribute to developing hypertension. To keep stress levels under control, make relaxation and relieving stress through healthy outlets a priority. Consider deep breathing exercises, yoga, talking with a professional, or journaling. 

• Stop smoking. If you smoke, quitting can be very beneficial for reducing blood pressure. Talk with your doctor about resources to help you. 

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