What exactly do we mean by “high” pressure? We are talking about blood pressure measurements greater than 130 systolic (the pressure of your arteries when your heart contracts) or 80 diastolic (the pressure between each beat).
And when that happens, according to medical doctor and public health teacher Michael Miedema, a preventive cardiologist at the Minneapolis Heart Institute Foundation, the blood vessels harden, forcing blood pressure to rise even higher. This can cause stress on the vessel walls, creating an ugly chain of inflammation, plaque buildup, and an increased risk of heart attack and stroke.
1. Against high pressure: Low weight
For every half pound you drop, you see a one-point reduction in your systolic pressure (highest number).
2. Against high blood pressure: Stand up every 45 minutes and walk
This simple strategy was enough to reduce diastolic pressure in one study.
3. Against high blood pressure: Eat to feed your heart
“Following a healthy diet can reduce systolic pressure as much as a pill,” says cardiologist Michael Miedema, a medical doctor and teacher of public health. That equals three to five points.
4. Against high blood pressure: Fill up on potassium
This mineral can counteract the effects of sodium in your diet. Reduce sodium by eliminating key sources of it like bread, deli meats and pizza.
5. Against high blood pressure: Say yes to the shells
The adrenaline and cortisol that travels through your body when you’re stressed can raise blood pressure. In fact, one study found that male medical students were 13 times more likely to have high numbers compared to their female counterparts. Friends help reduce stress. As a bonus, combine it with a sport.
6. Monitor your blood pressure at home
Everyone should check their blood pressure once a month at home, even if they are healthy people, explains John Elefteriades, MD, director of the Aortic Institute at Yale-NewHaven Hospital. It can help you identify causes so that you avoid affecting your numbers and your life.