High Blood Pressure Treatment and Prevention

2. Lower sodium intake

Sodium causes your body to hold on to water, which makes your blood vessels expand and creates more pressure. Additionally, too much sodium makes your heart pump harder, leading your blood pressure to rise. Research finds that most older adults who cut about a teaspoon of salt from their daily diet over the course of one week lowered their systolic blood pressure by about 6 mm Hg. Impressively, the effect was even found on people already taking blood-pressure-lowering drugs. 

Read more about how lowering your salt can improve blood pressure.

3. Embrace healthier snacking

While it’s best to concentrate on an overall healthy diet to get control of your blood pressure, foods such as fruits, vegetables and low-fat dairy that are rich in micronutrients can work together to help regulate blood pressure. Even potatoes have been shown to reduce blood pressure if prepared in a healthy way.  

You can reduce your blood pressure down by about one point for each additional fruit and vegetable you eat a day, Egan said. “So, you could expect a 5 to 6 mm HG reduction if you [ate] five or so fruits and vegetables a day. When combined with exercise you could see up to a 15 mm HG reduction.” Healthy treats can also help take the place of salty snacks and other harmful foods for blood pressure.

Read more on the best and worst foods for high blood pressure.

4. Explore the DASH diet for lower blood pressure  

Research has shown the DASH diet to be effective in lowering blood pressure, as well as for weight loss and reduced cognitive decline. It involves eating specific foods such as fruits and vegetables, low-fat and no-fat dairy, whole grains, fish, poultry, beans and nuts. A key component is also reducing sodium.

Read more about the DASH diet.

5. Increasing physical activity to lower blood pressure

A recent study showed that static isometric exercises like wall sits, also known as wall squats, and planks are the best exercises for lowering blood pressure. These exercises engage muscles without movement and involve holding your body in one position until your muscles tire. 

Read more about the top exercise for lowering blood pressure. 

If this type of exercise is too strenuous due to arthritis or other pain issues, even just six minutes of lower-intensity physical activity can significantly lower blood pressure, Egan said.  

Discover more exercise ideas. 

6. Breathing exercises to reduce stress and lower blood pressure 

Deep breathing exercises can help to lower stress and make changes in our physiology that reduce blood pressure. Experts say that by learning to control our own breath we can harness a natural remedy to improve hypertension. However, not all breathing exercises are right for everyone. It’s important to find the best breathing technique for you. 

Use AARP’s visual guide to learn how to perform top breathing techniques to lower blood pressure.

Other natural blood pressure remedies, from increasing your daily steps to taking up tai chi, stretching routines and mindfulness, are also helpful stress and blood pressure reducers. Learn more about controlling blood pressure with natural remedies. 

7. Try tart cherry juice for high blood pressure 

Tart cherry juice is growing in popularity for older adults who are concerned about their blood pressure, or who experience side effects from blood pressure medications. While the tasty treat may not be right for everyone and shouldn’t be considered a replacement for blood pressure medication, it could be a tool in your arsenal against high blood pressure.  

Take a closer look at the science behind tart cherry juice.

8. Reduce alcohol intake

Studies show that heavy drinking raises your risk for high blood pressure, and more recent research has found that even light to moderate drinking can carry risks.  

Read more about how alcohol can harm your blood pressure.

9. Quit smoking

Smoking isn’t a primary risk factor for high blood pressure, but the habit can damage blood vessels. Additionally, the addictive chemical compound nicotine can increase blood pressure.

Read more about smoking and high blood pressure. 

10. Get enough sleep

Many Americans suffer from chronic sleep problems, contributing to numerous adverse health conditions, including high blood pressure. Sleep apnea is particularly hard on our vascular system and blood pressure. Here are 43 steps to fine-tune your sleep routine and reduce your risk of hypertension.

​Medications for high blood pressure

While lifestyle changes can be beneficial for hypertension control and your overall health, they may not be enough to get your blood pressure down to the ideal target level, especially if you are over 65 or already have Stage 2 hypertension or above, which is defined as a confirmed systolic pressure of 140 mm Hg or higher or a diastolic pressure of 90 mm Hg.  

“There are good lifestyle interventions to lower blood pressure; it is hard to change lifestyle though, and it's been known for a long time that medications trump lifestyle,” Green said. “When you have people on a very, very good program, medications will reduce deaths by more than a very good lifestyle program.”  

Generally, medications are indicated as the first line of defense against hypertension if your blood pressure is 130/80 and your risk for cardiovascular disease is medium to high, Green said. It's only for those people at low risk for cardiovascular disease that lifestyle changes alone are recommended as the first line of treatment.  

Sometimes lifestyle isn’t even the main cause of high blood pressure. Genetics can play a big role. Green herself discovered she had high blood pressure after doing 24-hour ambulatory blood pressure monitoring, which involves measuring blood pressure on a continuous basis as you live your daily life, even during sleep.  

“I don’t eat any meat and I’m a normal weight. I run, and I love fruits and vegetables, so I consider myself to not have an unhealthy lifestyle. I still had hypertension,” Green said. Knowing that high blood pressure is one of the top causes of death and heart failure, she chose to go on blood pressure medication, which has helped to get her numbers under control. 

Primary medications that your doctor may prescribe for hypertension include:

• Angiotensin-converting enzyme inhibitors (ACEI) — These medications inhibit your body from making the hormone angiotensin II so that your blood vessels can relax and dilate, therefore reducing blood pressure.
• Angiotensin II receptor blockers (ARBs) — These also keep the angiotensin II hormone from narrowing blood vessels. 
• Calcium channel blockers (CCBs) — These prevent calcium from entering muscle cells in the walls of your arteries, which helps them to relax and dilate.
• Diuretics — Often called water pills, they help your kidneys flush out water and salt from your body.

These drugs can be used in combination with one another, and your doctor may adjust the type and dosage you take, particularly if you experience side effects. Side effects can sometimes cause patients to stop taking their medication, putting their hypertension at risk of becoming much worse.

Common complaints include feeling lightheaded or fatigued when taking blood pressure medications. In addition, each type of medication has its own set of side effects; thus, it’s important to discuss any potential ones with your doctor. Sometimes two low doses of different medications are much more powerful than a single medication, and the lower dosages can diminish side effects, Green said.

Discover the different options for hypertension treatment, including secondary agents such as beta blockers, and how you can deal with the side effects of blood pressure medications.

The best time to take blood pressure medication

Knowing when your blood pressure is at its highest can help you and your doctor pinpoint the best time to take your medication. This is important, as you will see the strongest effect from the medicine soon after you take it. Peak effect is usually achieved within a few hours of swallowing your pill, according to the Cleveland Clinic. 

Read more on when to take your blood pressure medication.

Treating resistant hypertension

Resistant hypertension occurs when blood pressure stays over 140/90 even when the patient is taking three or more prescription hypertension medications. You could receive this diagnosis if your high blood pressure is still present after six months of treatment.  

Your medical provider may want to explore a more effective treatment plan in this scenario, including changing the combinations of your medications and asking you to do regular home blood pressure monitoring to determine if your hypertension is consistent outside of the doctor’s office.

According to the Mayo Clinic, researchers are exploring renal denervation to treat resistant hypertension. This involves using heat to destroy specific nerves in the kidney that could play a role in the condition, and studies have shown mixed results so far. Further research is underway.