Blood Pressure Management

High blood pressure raises your risk of heart attack, stroke, and kidney problems. If you want clear, usable steps—not scary medical talk—this page is for you. Here are simple changes and practical habits you can start today to lower and control blood pressure.

Practical lifestyle fixes

Cutting back on salt helps more than you think. Try aiming for under 2,300 mg sodium a day, and under 1,500 mg if you already have hypertension. Swap processed foods for fresh meals, season with herbs, and check labels for hidden salt.

Move more. Brisk walking, cycling, or even fast housework for 30 minutes most days lowers pressure. You don’t need a gym—split activity into three 10-minute walks if that fits your schedule better.

Watch your weight. Losing 5–10% of body weight often produces measurable drops in blood pressure. Small changes—cutting sugary drinks, choosing smaller plates—add up.

Limit alcohol and quit smoking. Alcohol raises blood pressure; keep it moderate (up to one drink a day for women, two for men) or skip it. Smoking narrows blood vessels and makes medications less effective.

Sleep and stress matter. Aim for consistent sleep and try simple stress tools like deep breathing, short walks, or 5–10 minutes of quiet time each day. These lower daily spikes and help long-term control.

Medications, monitoring, and safety

If lifestyle steps aren’t enough, drugs help—often a lot. Common classes include ACE inhibitors, ARBs, calcium channel blockers, diuretics, and beta blockers. Each works differently, so your doctor picks what fits you best.

Take meds exactly as prescribed. Missing doses can undo progress and raise risk. If side effects bother you, talk to your provider—often a small change fixes it or another option works better.

Home blood pressure monitoring is one of the best tools you can use. Buy a validated upper-arm cuff, sit quietly for 5 minutes, rest your arm at heart level, and take two readings one minute apart. Record numbers and bring them to appointments.

Know your targets. For many adults the goal is under 130/80 mmHg, but targets can differ by age and health issues. Ask your clinician what range you should aim for and what counts as an emergency.

Watch for interactions. Some over-the-counter meds and supplements affect blood pressure or interfere with prescriptions. For example, decongestants can raise pressure, and some supplements change how drugs work. Always check with your pharmacist or doctor before starting anything new.

Want help finding reliable info on specific drugs or lifestyle plans? Browse our guides on common medications, diuretics, and heart-health tips at MarleyDrug Medication and Supplements Guide. Blood pressure control is a mix of smart choices, steady habits, and the right medical plan—start with one change this week.