Blood Pressure Control Made Easy: Easy-to-Follow Steps for Controlling Blood Pressure

Overview

Genetic factors, age, and specific health issues can increase your risk of developing high blood pressure, which might be managed with medication.

The assessment of your blood pressure considers the volume of blood flowing through your arteries and the resistance it encounters as your heart beats.

Hypertension arises when the blood pressure against your arterial walls is persistently elevated. This guide will explore the fundamentals of high blood pressure, its signs, origins, treatment options, and additional details.

What Is High Blood Pressure (Hypertension)?

High blood pressure, or hypertension, arises when your arteries, which carry blood, become narrow, increasing resistance to blood flow and raising blood pressure levels. Persistent high pressure can eventually contribute to various conditions, such as heart disease.

Since the 2017 revision of blood pressure guidelines, it's estimated that almost half of the adults in the U.S. may be classified with hypertension.

Often, hypertension accumulates over many years, and it can persist without noticeable symptoms. Nonetheless, the condition can silently damage critical organs, including the heart, brain, kidneys, and eyes.

Catching hypertension early is crucial, and consistent monitoring of blood pressure can alert you and your healthcare provider to any concerning trends. If your readings are high, you might need to monitor your blood pressure for a period to determine if it remains high or returns to normal.

The management of high blood pressure typically involves medication and modification of lifestyle habits. Without appropriate treatment, hypertension can result in severe complications such as strokes and heart attacks. [1,2,3]

Interpreting High Blood Pressure Numbers

Blood pressure is represented by two figures. The systolic number (upper figure) reflects the force in your arteries during a heartbeat. The diastolic number (lower figure) measures the pressure in your arteries when the heart is at rest.

Adult blood pressure readings fall into five classifications:

• Normal: A normal blood pressure level is below 120/80 mm Hg.
• Elevated: Here, the systolic figure ranges from 120 to 129 mm Hg, and the diastolic figure is under 80 mm Hg. Medication is typically not used for treatment at this stage; rather, lifestyle adjustments may be recommended to reduce your levels.
• Stage 1 Hypertension: This is when the systolic number is 130 to 139 mm Hg or the diastolic number is 80 to 89 mm Hg.
• Stage 2 Hypertension: This stage is reached when the systolic number is at least 140 mm Hg, or the diastolic number is 90 mm Hg or above.
• Hypertensive Crisis: This is a critical condition with systolic readings exceeding 180 mm Hg or diastolic readings over 120 mm Hg, necessitating immediate medical intervention. Accompanying symptoms such as chest pain, headaches, difficulty breathing, or visual disturbances during such high blood pressure demand emergency room treatment.

Measure blood pressure using a properly fitting cuff for accuracy; a misfit may result in incorrect measurements.

Children and teens have different blood pressure standards. Consult your child’s healthcare provider for appropriate blood pressure ranges if you're monitoring their levels. [4,5,6]

What Are Hypertension Symptoms and Blood Pressure Check Frequency?

Hypertension often doesn't present with noticeable symptoms. It can progress over many years to critical levels without obvious signs. When symptoms of severe hypertension do emerge, they may be mistaken for other medical conditions.

Severe hypertension may manifest as:

• Facial flushing
• Blood spots in the eyes
• Dizziness

However, the American Heart Association clarifies that severe hypertension is unlikely to cause nosebleeds or headaches unless it escalates to a hypertensive crisis.

Regular blood pressure screenings are crucial for detection. Blood pressure is typically measured during routine medical appointments.

If you get a physical once a year, discuss hypertension risks and any additional screenings you might need with your healthcare provider.

Those with a family history of cardiovascular disease or risk factors for hypertension might need their blood pressure checked more frequently, such as twice a year, to catch and address potential issues early. [7,8]

What Are the Causes of Primary and Secondary Hypertension?

High blood pressure can be categorized into two forms, each with distinct origins.

Primary (Essential) Hypertension

Primary hypertension, also known as essential hypertension, gradually emerges over time and is the more prevalent type. Various factors contribute to its onset:

• Genetics: A propensity for hypertension can be inherited, possibly due to gene mutations or anomalies passed down from parents.
• Age: The risk of hypertension increases for those above 65.
• Ethnicity: Hypertension is more common among Black non-Hispanic populations.
• Obesity: Excess weight is a known factor in developing hypertension.
• Alcohol Intake: Excessive drinking, defined as over one daily drink for women and two for men, heightens the risk.
• Inactivity: A lack of physical activity is linked to higher blood pressure.
• Diabetes and Metabolic Syndrome: These conditions amplify the risk of hypertension.
• Salt Intake: High sodium consumption, especially over 1.5g daily, can have a minor correlation with elevated blood pressure.

Secondary Hypertension

Secondary hypertension tends to arise abruptly and can be more severe than primary hypertension. It can result from a variety of health issues:

• Kidney disorders
• Obstructive sleep apnea
• Congenital heart defects
• Thyroid problems
• Certain medications’ side effects
• Illicit drug use
• Chronic alcohol use
• Adrenal gland disorders
• Some endocrine tumors

Secondary causes often necessitate specific treatments targeting the underlying condition. [9,10,11,12]

Hypertension-Related Complications

High blood pressure impacts the body in numerous ways and can operate undetected, causing harm over many years. Untreated, it can result in severe, life-threatening health issues.

Hypertension-related complications include:

Compromised Arteries

Healthy arteries are flexible and resilient, allowing blood to flow without restriction.

Hypertension causes arteries to become harder, narrower, and less elastic, which can lead to a build-up of fats within the arteries, impeding blood flow and potentially leading to heart attacks and strokes.

Strained Heart

Hypertension forces the heart to pump harder and more often than it should, which can lead to heart enlargement and increase the risk of:

• Heart failure
• Abnormal heart rhythms
• Sudden cardiac arrest
• Heart attack

Impaired Brain

The brain needs constant, oxygen-rich blood flow to function correctly. High blood pressure can compromise this flow, leading to:

• Transient ischemic attacks (TIAs), temporary disruptions in blood flow to the brain.
• Strokes, caused by significant blockages that result in brain cell death.
• Cognitive impairments, affecting memory, learning, speech, and reasoning abilities.

Although managing high blood pressure can't reverse damage from past hypertension, it can decrease the likelihood of future health complications. [13,14,15]

How To Diagnose High Blood Pressure?

A blood pressure check is the first step in identifying hypertension and is commonly performed during routine medical visits. If it's not part of your examination, be sure to ask for it.

Should your readings be high, your physician might suggest additional measurements across several days or weeks. A diagnosis of hypertension usually isn't based on a single measurement.

Repeatedly high readings are needed to confirm persistent hypertension, as numerous factors, such as stress (including stress from being at the doctor's office), can temporarily elevate blood pressure, which naturally fluctuates throughout the day.

Persistently high blood pressure may prompt your doctor to order further testing, including:

• Blood tests for cholesterol levels
• An electrocardiogram (ekg/ecg) for heart electrical activity
• Heart or kidney ultrasounds
• A 24-hour home blood pressure monitoring

These diagnostic tools are crucial for detecting secondary causes of high blood pressure and assessing any organ damage it may have caused.

Your physician might initiate treatment for hypertension during the diagnostic process to help prevent long-term health effects. [16,17,18,19]

Managing High Blood Pressure: Strategies and Treatments

Your healthcare provider will consider various elements to establish an effective management plan for your high blood pressure. These include the type of high blood pressure you have and its identified causes.

Managing Primary Hypertension

Should you be diagnosed with primary hypertension, implementing lifestyle modifications might mitigate your condition. If these adjustments prove insufficient on their own, or their efficacy diminishes, drug therapy may be introduced.

Addressing Secondary Hypertension

When secondary hypertension is diagnosed, and a separate health issue is found to be responsible, your treatment will target this root cause. For instance, if a new medication you're taking elevates your blood pressure, your healthcare provider will seek alternative treatments lacking this adverse effect.

At times, blood pressure may remain elevated despite addressing the primary issue. Under such circumstances, your healthcare provider will advise lifestyle alterations alongside medication to manage your blood pressure levels.

Treatment approaches for hypertension are dynamic. An initially successful strategy may lose its effectiveness, necessitating ongoing adjustments and monitoring by your healthcare provider to optimize your treatment regimen.

Prescription Treatments

Selecting the right blood pressure medication often involves a period of experimentation. Your healthcare provider might test various drugs or combinations to discover the most effective treatment for you.

The following are common hypertension medications:

• Beta-blockers: These drugs slow your heart rate and decrease its forcefulness, leading to less blood coursing through your arteries, which lowers blood pressure. They also inhibit hormones that can elevate blood pressure.
• Diuretics: These help your kidneys expel extra sodium and fluid, reducing the burden on your circulatory system and thereby lowering blood pressure.
• ACE inhibitors: These inhibit the production of angiotensin, a chemical that constricts blood vessels, thus helping to ease vessel walls and lower blood pressure.
• Angiotensin II receptor blockers (ARBs): ARBs prevent angiotensin from binding to its receptors, avoiding vessel constriction and reducing blood pressure as a result.
• Calcium channel blockers: By restricting calcium entry into the heart and vessel walls, these medications reduce heartbeat strength and relax blood vessels, culminating in lower blood pressure.
• Alpha-2 agonists: By modulating the nerve impulses that make blood vessels constrict, these medications encourage vessel relaxation, which can decrease blood pressure.

To manage high blood pressure, lifestyle changes, and medication are key. Your healthcare provider will personalize your treatment and adjust it over time for the best results. Regular check-ups are crucial for effective blood pressure control. [20,21,22,23,24]

17 Proven Strategies to Reduce Blood Pressure

Prescription drugs can be effective in managing your blood pressure. Additionally, making changes to your diet and lifestyle, such as increasing physical activity, enhancing sleep quality, and reducing intake of sugar and alcohol, can be beneficial.

High blood pressure (hypertension) typically shows no signs yet significantly increases the risk for heart disease and stroke.

For most, a blood pressure goal under 120/80 mm Hg is advisable. Blood pressure readings of 130/80 mm Hg or above are considered high.

A systolic pressure between 120–129 and a diastolic pressure under 80 indicates elevated blood pressure, signaling a heightened risk for hypertension. To prevent your blood pressure from rising further, your healthcare provider might suggest lifestyle modifications.

Below are 17 proven methods to decrease your blood pressure readings.

Maintain Regular Physical Activity

Studies indicate that aerobic and strength training exercises can help control or reduce blood pressure, with effects lasting up to 24 hours post-workout.

Consistent physical activity elevates your heart and respiration rates. As your heart strengthens, it pumps more efficiently, reducing arterial pressure and subsequently lowering blood pressure.

The CDC advises adults to engage in at least 150 minutes of moderate-intensity aerobic activity weekly, or 30 minutes daily over five days. For children and adolescents, the recommendation is 60 minutes of physical activity each day.

To increase your activity level, consider:

• Opting for stairs over elevators
• Walking rather than driving for short distances
• Participating in household tasks
• Engaging in gardening
• Cycling
• Playing team sports

For a comprehensive guide on exercises, be sure to check out our full exercise guide. [25,26]

Weight Control

Excess weight burdens the heart and circulatory system, potentially increasing blood pressure levels.

A body mass index (BMI) above 25 suggests that shedding 5–10 pounds could decrease blood pressure and diminish the likelihood of additional health issues.

To achieve this, focus on:

• Increasing physical activity
• Reducing calorie intake
• Choosing nutritious foods

For comprehensive strategies for managing your weight, see our full weight management guide. [27,28,29]

Reduce Sugar and Refined Carbs

Limiting sugar and refined carbs can aid in weight reduction and blood pressure reduction.

A 2020 study examined the impact of different diets on weight and heart risk factors.

Individuals with excess weight who adhered to diets low in carbs and fats experienced an average decrease in diastolic blood pressure of 5 mm Hg and systolic blood pressure of 3 mm Hg over six months. [30]

Boost Potassium, Reduce Sodium

Elevating your potassium levels while decreasing sodium can aid in reducing your blood pressure.

Excessive salt consumption is linked to heightened blood pressure risk, and diminishing salt can lower it. The exact mechanisms are not fully understood, but they might involve issues like water retention and vascular inflammation.

Potassium assists the body in expelling sodium and relaxes blood vessel walls.

Foods rich in potassium include:

• Dried apricots and prunes
• Dairy products like milk and yogurt
• Legumes such as lentils and kidney beans
• Various vegetables, including potatoes, tomatoes, and spinach

Nevertheless, those with renal conditions should consult their physician before boosting potassium intake due to potential harm.

To make informed dietary choices, examine nutrition labels. The FDA deems a sodium content of 5% as low and 20% or above as high. [31,32,33,34]

Adopting a Cardio-Protective Diet

The National Institutes of Health endorse the DASH (Dietary Approaches to Stop Hypertension) regimen for cardiovascular wellness.

Key components of the DASH diet include:

• Incorporating a variety of fruits, vegetables, and whole grains
• Opting for low or non-fat dairy options
• Choosing fish, poultry, legumes, nuts, and healthy oils for meals
• Restricting intake of foods rich in saturated fats and sugars

This diet is designed to reduce hypertension and promote overall heart health.

Check out our full guide on Diet and Nutrition. [35,36]

Reduce Intake of Processed Foods

High salt, sugar, and trans fats in processed foods can cause weight gain and escalate blood pressure levels.

Common culprits include:

• Deli meats
• Fast food items
• Pre-packaged snacks

"Low fat" options often contain more salt and sugar to enhance flavor and texture after removing fat. Fat contributes to the food's satiety and flavor.

By cutting down on processed foods, you'll likely reduce your consumption of salt, sugar, and refined carbs, which can help decrease blood pressure. [37,38]

Cease or Steer Clear of Tobacco Use

Tobacco use has detrimental effects on overall health, particularly blood pressure.

Over time, tobacco's toxic substances can escalate blood pressure by:

• Harming The Lining of Your Blood Vessels
• Provoking Inflammatory Responses
• Restricting Your Arterial Pathways

This arterial stiffening leads to elevated blood pressure.

Exposure to tobacco's toxins can harm your vascular system even through secondhand smoke.

Research has demonstrated that nonsmokers in environments with smoke-free zones such as restaurants, bars, and offices exhibit lower blood pressure compared to those in places without such regulations.

Check out the full guide on quitting smoking for more information. [39]

Stress Control

Controlling stress is crucial for overall well-being and maintaining healthy blood pressure levels.

Stress reduction techniques vary from person to person but may encompass:

• Engaging in deep-breathing exercises
• Going for a stroll
• Indulging in reading
• Enjoying music
• Practicing mindfulness
• Meditating

Finding the method that best helps you unwind is key to effective stress management.

Check out the full guide on mental health for more information. [40]

Include Dark Chocolate In Your Diet

Dark chocolate often has a cacao content ranging from 70–85%.

Cacao is rich in flavonoids, and antioxidants that can aid in reducing blood pressure by promoting the dilation of blood vessels.

Nonetheless, the American Heart Association observes that moderate consumption of dark chocolate is generally safe, but the typical daily intake may not yield significant flavonoid benefits for health.

Chocolates with high levels of sugar, fats, or calories might not offer positive health effects. [41]

Consider Herbal Remedies with Caution

Certain herbs have been traditionally used to manage blood pressure, but their effectiveness and safe dosages require further research.

Common herbs and plants believed to affect blood pressure include:

• Black bean (Castanospermum australe)
• Cat’s claw (Uncaria rhynchophylla)
• Celery juice (Apium graveolens)
• Chinese hawthorn (Crataegus pinnatifida)
• Ginger root
• Giant dodder (Cuscuta reflexa)
• Indian plantago (blond psyllium)
• Maritime pine bark (Pinus pinaster)
• River lily (Crinum glaucum)
• Roselle (Hibiscus sabdariffa)
• Sesame oil (Sesamum indicum)
• Tomato extract (Lycopersicon esculentum)
• Tea (Camellia sinensis), particularly green and oolong varieties
• Umbrella tree bark (Musanga cecropioides)

The scientific backing for these herbal treatments is currently insufficient.

Consult your healthcare provider before using herbal supplements as they could interact with prescribed medications. [42,43]

Prioritize Restorative Sleep

Insufficient sleep can elevate the likelihood of hypertension.

This may be partly because blood pressure normally decreases during sleep. Poor sleep can disrupt this pattern.

Guidelines for better sleep include:

• Maintaining a consistent sleep routine
• Engaging in daytime physical activity, avoiding it near bedtime
• Creating a cool, dark sleep environment
• Keeping electronic devices out of the bedroom
• Avoiding caffeine or alcohol before sleep

Consistently following these tips can contribute to overall better sleep quality.

For more information, check out the full sleep guide. [44]

Incorporate Garlic into Your Diet or Consider Garlic Supplements

Consuming garlic or its supplements could benefit blood pressure levels.

A review indicated that individuals with hypertension experienced a reduction in systolic blood pressure by as much as 5 mm Hg and diastolic blood pressure by roughly 2.5 mm Hg through garlic supplementation. [45]

Incorporate High-Protein Foods into Your Diet

Research from 2015 involving over 1,300 participants revealed that a high-protein diet could reduce the risk of developing high blood pressure by 40%, a figure which increases to 60% when paired with high fiber intake. These benefits were consistent regardless of whether the protein was sourced from plants or animals.

Earlier research had indicated that protein might contribute to a short-term decrease in blood pressure.

Sources of high protein include:

• Seafood like salmon and water-packed tuna
• Eggs
• Poultry, for example, chicken breast
• Lean cuts of beef
• Plant-based proteins like beans, lentils, and chickpeas
• Nuts and nut spreads, including peanut butter
• Low-fat dairy options

Before transitioning to a high-protein diet, consultation with a healthcare provider is recommended, as it may not be appropriate for everyone. It's also crucial to ensure a variety of proteins are consumed and to maintain a balanced diet. [46]

Utilize Supplements for Blood Pressure Control

Supplements that could assist in blood pressure regulation encompass:

• Omega-3 polyunsaturated fatty acids or fish oil
• Whey protein
• Magnesium
• Potassium

Yet, conclusive proof supporting the efficacy of most supplements in blood pressure management is lacking.

Consult with a healthcare provider prior to supplement use, as they may not be universally safe. Supplements could exacerbate other health issues or have interactions with the medications you're taking. [47,48]

Reduce Alcohol Consumption

Research from 2020 indicates that an intake of 30 grams or more of alcohol can elevate heart rate for up to a full day. Initially, blood pressure may decrease for the first 12 hours, but then it starts to rise.

One standard drink typically contains about 14 grams of alcohol.

Contrary to popular belief, excessive red wine consumption does not promote heart health, as stated by the American Heart Association.

The recommendation is to limit alcohol to two standard drinks daily for men and one for women.

Standard drink sizes are:

• 12 ounces of beer
• 4 ounces of wine
• 1.5 ounces of 80-proof distilled spirits
• 1 ounce of 100-proof distilled spirits

Moderation is key, and sticking to these guidelines can be an important part of maintaining cardiovascular health. [49,50]

Assess Your Caffeine Consumption

Regular intake of 1–3 cups of coffee daily is typically not associated with increased blood pressure.

Yet, consuming large quantities of coffee or even modest amounts if you're not accustomed to it can elevate your blood pressure.

Conversely, consuming high-caffeine energy drinks has been linked to heightened blood pressure and a consequent rise in cardiovascular risks. The use of such energy drinks is advised against, particularly for young individuals with pre-existing health issues.

Should you notice caffeine impacting your well-being, consider switching to decaffeinated coffee. [51,52]

Hydrate Regularly

Studies indicate that consuming 550 milliliters (ml) of water upon waking and again 550 ml two hours before sleep may contribute to lower blood pressure, though further study is warranted.

Regular water intake can enhance general health and offer additional advantages. [53]

NMN, Resveratrol, and Quercetin – Potential Avenues for Hypertension Management

Current hypertension treatments, while beneficial, are not without drawbacks, prompting research into alternative solutions like Nicotinamide Mononucleotide (NMN), Resveratrol, and Quercetin. These supplements have shown potential in managing hypertension through various mechanisms.

NMN

• NMN Halts Blood Vessel Aging: A 2021 study found that NMN supplementation in mice reduced blood vessel aging by boosting NAD+ levels and limiting cellular senescence, leading to improved blood pressure control and less vascular stiffness.
• NMN May Help Lower Weight and Blood Pressure: A 2023 Harvard study showed that NMN supplementation in overweight adults led to weight loss and reduced diastolic blood pressure, suggesting its potential in managing hypertension, though more research is needed for confirmation.
• Improves Blood Vessel Function in Older Mice: A 2016 study from the University of Colorado found that NMN supplementation in older mice improved blood vessel health by increasing elastin levels and reducing collagen, potentially aiding in hypertension management.
• Reduces Blood Vessel Stiffness in Overweight Adults: A 2023 Japanese study indicated that NMN supplementation decreased blood vessel stiffness in overweight adults, potentially lowering their blood pressure and cardiovascular disease risk.

Resveratrol

• Resveratrol Reduces Blood Pressure and Oxidative Stress: A 2021 study demonstrated that resveratrol significantly lowers blood pressure in hypertensive individuals by reducing oxidative stress and inflammation, making it a potential natural therapy for severe hypertension.
• Resveratrol Manages Hypertension During Pregnancy: A 2020 study found that resveratrol lowered blood pressure in hypertensive pregnant rats, suggesting its potential role in managing pregnancy-related hypertension, though further human research is needed.
• Resveratrol's Cardioprotective Effects: A 2013 study highlighted resveratrol's ability to reduce blood pressure and improve heart function by enhancing blood vessel health and reducing oxidative stress in hypertensive rats and mice.
• Resveratrol and Exercise Lower Hypertension-Induced Heart Issues: A 2022 study showed that resveratrol, combined with regular exercise, effectively reduced systolic blood pressure and improved heart function in hypertensive rats, suggesting a synergistic approach to managing hypertension.

Quercetin

• Quercetin Lowers Blood Pressure in Hypertensive Patients: A 2012 study linked quercetin intake to reduced blood pressure and improved heart health, showing its potential as a natural solution for hypertension, particularly through its antioxidant properties.
• Reduces Inflammation and Controls Salt Reabsorption: A 2017 study found that quercetin lowers blood pressure by reducing inflammation and altering kidney cell function to decrease salt reabsorption, offering a promising natural option for hypertension management.
• Efficacy in Blood Pressure Management: A 2016 meta-analysis showed that quercetin effectively reduced both systolic and diastolic blood pressure, particularly in doses above 500 mg/day, with more significant effects observed in diabetic patients.
• Quercetin's Impact on Systolic Blood Pressure: A 2009 study demonstrated that quercetin supplementation significantly lowered systolic blood pressure in overweight individuals at high risk for hypertension, emphasizing its role in cardiovascular health management.

To explore more about the role of these supplements in hypertension treatment, check out the full articles on NMN, Resveratrol, and Quercetin for a deeper understanding. [54,55,56,57,58,59,60,61,62] 

Conclusion

Hypertension is a complex condition with various contributing factors and significant health implications, including the risk of heart disease and stroke. Management strategies are highly personalized, combining lifestyle interventions, medication, and emerging supplements. Among these, NMN has shown potential in supporting cellular health, which is crucial in managing blood pressure levels. Resveratrol and Quercetin also offer promising benefits through their antioxidant and anti-inflammatory properties, further aiding in the management of hypertension.

As we explore the full spectrum of hypertension therapies, it is important to consider all avenues of treatment. For those looking for contemporary methods to supplement their health regime, HealthspanX's Ultra Pure NMN™, Resveratrol™, and Quercetin™ stand out as innovative additions that may complement traditional treatments and lifestyle changes recommended by healthcare providers.

Engaging with healthcare professionals for personalized treatment plans remains essential for effective hypertension management and optimizing overall cardiovascular health.

Citations