Has your GP told you that your blood pressure is too high? Then you are not the only one. About 1 in 3 adults in the Netherlands has elevated blood pressure. The annoying thing is that you often do not notice it, but in the meantime your heart is working harder than is good for you. Fortunately, there is a lot you can do yourself to improve your blood pressure. In this blog we share 8 concrete lifestyle tips you can try. Do you take medication for your blood pressure? Never stop taking it on your own and always consult your GP.
What is high blood pressure?
Your blood pressure is expressed in two numbers, such as 140/90 mmHg. The first number is the systolic pressure (when your heart contracts) and the second number is the diastolic pressure (when your heart rests between two beats).
High blood pressure means your blood pressure regularly exceeds 140/90 mmHg. Are you between 120/80 and 140/90? Then you have elevated blood pressure and it is wise to start working on it before it gets worse.
Important to know
Is your blood pressure structurally above 140/90? Then discuss the best approach with your GP. Are you between 120/80 and 140/90 (elevated blood pressure)? Then you can start with these lifestyle tips first and keep an eye on your blood pressure. Does it stay high or are you in doubt? Then also see your GP. These tips are meant as a supplement, not as a replacement for medical advice. And never stop taking medication on your own.
Do you want to know when you have low blood pressure and what you can do about it? Then read our article about low blood pressure.
8 lifestyle tips to lower your high blood pressure
Lowering your blood pressure often simply starts with your daily habits. With these 8 tips you can try to improve your blood pressure in a natural way.
1. Reduce your salt intake
Salt is one of the biggest culprits in high blood pressure. Do you eat too much salt? Then your body retains fluid and your blood pressure rises. The problem is that we often consume much more salt than we think. Bread, cheese, cold cuts, canned soup, ready-made meals: they are all full of salt.
Do you want to lower your high blood pressure? Then limit your salt to a maximum of 6 grams per day (about one teaspoon). These steps will help you:
- Choose fresh, unprocessed products more often instead of ready-made;
- Read labels and choose products with less than 0.3 grams of salt per 100 grams;
- Taste your food first before reaching for the salt;
- Replace salt with herbs and spices such as garlic, basil or pepper;
- Pay extra attention to bread: some types contain much less salt than others.
2. Reach a healthy weight
Every kilo you lose can help lower your high blood pressure. After all, your heart has to work less hard to pump blood through your body. You do not need to lose ten kilos right away; even 5% weight loss has an effect. So focus on small changes you can sustain: smaller portions, more vegetables on your plate, healthier snacks. Crash diets (eating extremely little for quick results) usually do not work in the long term.
3. Exercise regularly
Exercise is one of the best ways to lower your blood pressure. It makes your heart stronger and helps it pump blood more easily. Try to be active for half an hour a day, and that can be anything. A brisk walk, cycling to work, swimming or gardening all count. Start with 10 minutes if you are not used to exercising and build it up slowly. Also choose something you enjoy, because that way you will keep it up.
4. Follow the DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) was specially developed to lower blood pressure. It works simply: you eat more of the good things and less of the things that raise your blood pressure. The DASH diet consists of:
- Plenty of vegetables and fruit (4-5 portions per day);
- Whole grain products instead of white flour products;
- Low-fat dairy;
- Fish, poultry and legumes;
- Nuts and seeds;
- Little red meat, sugar and processed products.
With this way of eating, you may see your blood pressure drop within a few weeks. The nice thing is that you do not have to go hungry; you simply choose different foods.
5. Omega-3 fatty acids from oily fish
Omega-3 does not lower your blood pressure directly, but oily fish such as salmon, mackerel and herring do contain omega-3 fatty acids that are proven to contribute to your health. EPA and DHA contribute to the maintenance of normal blood pressure* as part of a broader lifestyle approach. You get the beneficial effect at 3 grams of EPA and DHA per day, which is about 3-4 portions of oily fish per week. Want to know more? Then read here: What is omega-3?
6. Drink less alcohol
A glass of wine with dinner can be enjoyable, but too much alcohol raises your blood pressure. So try to stick to the guidelines: a maximum of 1 glass per day. Even better is to regularly plan alcohol-free days. Replace alcohol with healthier alternatives such as water with a slice of lemon, tea or alcohol-free cocktails. You will notice that you feel more energetic and probably sleep better too, and both are good for your blood pressure!
7. Learn to manage stress
Stress raises your blood pressure considerably. When you are stressed, your blood vessels narrow and your heart beats faster. Not a problem in the short term, but prolonged stress keeps your blood pressure structurally too high. So look for ways to relax that work for you: walking in nature, meditating, yoga or sports. Consciously plan moments of rest into your day and say ‘no’ more often to things that become too much for you. You do not have to say yes to everything.
8. Get enough sleep
Sleeping too little has more impact on your blood pressure than you might think. During your sleep your blood pressure drops, giving your heart a moment to rest. Do you sleep too little or poorly? Then your body does not get the chance to recover and your blood pressure stays higher. So aim for 7-8 hours of sleep per night and keep a fixed sleep rhythm, even on weekends. After a few weeks your body gets used to this rhythm and you will notice that you fall asleep more easily and wake up better rested.
Frequently asked questions about high blood pressure
How do you notice that you have high blood pressure?
High blood pressure often causes no clear complaints for a long time. That is why it is also called a ‘silent condition’. Some people experience headaches, dizziness, fatigue or palpitations, but often you notice nothing. That is exactly why it is wise to have your blood pressure measured from time to time.
When is your blood pressure too high?
High blood pressure usually means your blood pressure regularly exceeds 140/90 mmHg. Are you between 120/80 and 140/90? Then you have elevated blood pressure. In that case it can be smart to pay extra attention to your lifestyle. When in doubt, always contact your GP.
What can you do to lower your blood pressure?
Improving your blood pressure often starts with daily habits. Eating less salt, getting enough exercise, aiming for a healthy weight, sleeping well and reducing stress can all help. Quitting smoking and moderating alcohol are also important steps for a healthy heart and healthy blood vessels. It is important to know that, in addition to lifestyle, other factors also influence your blood pressure, such as your age, medication, heredity or other underlying conditions.
Finally: lowering your blood pressure is done in small steps
Lowering your blood pressure naturally starts with conscious choices. Less salt and healthier eating can already make a difference within a few weeks. After a month or two you may start to notice a change. It is something you need to keep paying attention to, but try not to be too hard on yourself. It is precisely the small, achievable adjustments that you sustain that can make a big difference in the long term. Measure your blood pressure from time to time, so you keep track of your progress. The most important thing is that you take high blood pressure seriously and take action. Your heart will thank you!
Arctic Blue: omega-3 for your daily blood pressure routine
Healthy blood pressure starts with the basics: eating well, getting enough exercise, relaxing and taking good care of yourself. Omega-3 fits nicely into such a daily routine, especially when you are consciously working on your heart and blood vessels.
Our nutritional scientists work hard on developing high-quality supplements that can support you in a healthy lifestyle. At Arctic Blue we make omega-3 products with well-absorbable EPA and DHA from MSC-certified fish oil or plant-based algae oil.
EPA and DHA contribute to the maintenance of normal blood pressure* and also support the normal function of the heart**. Whether you choose fish oil or algae oil: with our flexible subscriptions you easily make omega-3 part of your daily routine. That way you take a little better care of yourself and your heart every day.
*Approved health claim from the EFSA. The beneficial effect of omega-3 fatty acids on blood pressure is obtained with a daily intake of 3 grams of EPA and DHA. The combined daily intake of EPA and DHA should not exceed 5 grams.
