Has your primary care physician told you that your blood pressure is too high? You’re not alone. About 1 in 3 adults in the Netherlands has high blood pressure. The problem is that you often don’t notice anything, but in the meantime, your heart is working harder than is good for you. Fortunately, there’s a lot you can do on your own to lower your blood pressure. In this blog, we’ll share 8 practical lifestyle tips you can try. Are you taking medication for your blood pressure? Never stop taking it without consulting your doctor first.
What is high blood pressure?
Your blood pressure is expressed as 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 beats).
High blood pressure is defined as a blood pressure that regularly exceeds 140/90 mmHg. If your blood pressure is between 120/80 and 140/90, you have elevated blood pressure, and it’s wise to take steps to address it before it gets worse.
Important to Know
Do you have high blood pressure that consistently stays above 140/90? If so, talk to your primary care physician about the best course of action. Is your blood pressure between 120/80 and 140/90 (elevated blood pressure)? If so, you can start by following these lifestyle tips and keeping an eye on your blood pressure. If it remains high or you’re unsure, be sure to see your doctor. These tips are meant to supplement, not replace, medical advice. Never stop taking your medication without consulting your doctor.
Would you like to know when you have low blood pressure and what you can do about it? Then read our article on low blood pressure.
8 Lifestyle Tips to Lower Your High Blood Pressure
Lowering your blood pressure often starts with your daily habits. With these 8 tips, you can try to lower your blood pressure naturally.
1. Reduce your salt intake
Salt is one of the main culprits behind high blood pressure. Do you eat too much salt? If so, your body will retain fluid and your blood pressure will rise. The problem is that we often consume much more salt than we realize. Bread, cheese, deli meats, canned soup, and ready-to-eat meals—they’re all full of salt.
Do you want to lower your high blood pressure? Then limit your salt intake to no more than 6 grams per day (about one teaspoon). These steps will help you do that:
- Choose fresh, unprocessed foods more often instead of ready-to-eat meals;
- Read labels and choose products with less than 0.3 grams of salt per 100 grams;
- Try your food first before reaching for the salt;
- Replace salt with herbs and spices such as garlic, basil, or pepper;
- Pay special attention to bread: some types contain much less salt than others.
2. Reach a healthy weight
Every kilogram you lose can lower your high blood pressure. After all, your heart doesn’t have to work as hard to pump blood through your body. You don’t have to lose ten kilos right away; even a 5% weight loss makes a difference. So focus on small changes you can stick with: smaller portions, more vegetables on your plate, and healthier snacks. Crash diets (eating very little for quick results) usually don’t work in the long run.
3. Exercise regularly
Exercise is one of the best ways to lower your blood pressure. It strengthens your heart and makes it easier for your heart to pump blood throughout your body. Try to exercise for half an hour a day—it can be anything. A brisk walk, biking to work, swimming, or gardening all count. Start with 10 minutes if you’re not used to exercising, and build up gradually. Also, choose something you enjoy, because that will help you stick with it.
4. Follow the DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) was developed specifically to lower blood pressure. It’s simple: you eat more of the healthy foods and less of the foods that raise your blood pressure. The DASH diet consists of:
- Plenty of fruits and vegetables (4–5 servings per day);
- Whole-grain products instead of white-flour products;
- Low-fat dairy products;
- Fish, poultry, and legumes;
- Nuts and seeds;
- Limit red meat, sugar, and processed foods.
By eating this way, you can see your blood pressure drop within just a few weeks. The great thing is that you don't have to go hungry; you just choose different foods.
5. Omega-3 fatty acids from fatty fish
Omega-3 doesn't lower your blood pressure immediately, but fatty fish such as salmon, mackerel, and herring do contain omega-3 fatty acids that have been proven to contribute to your health. EPA and DHA help maintain normal blood pressure* as part of a broader lifestyle approach. You’ll experience the beneficial effect with 3 grams of EPA and DHA per day, which is about 3–4 servings of fatty fish per week. Want to know more? 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: no more than 1 glass per day. It’s even better to schedule alcohol-free days on a regular basis. Replace alcohol with healthier alternatives such as water with a slice of lemon, tea, or non-alcoholic cocktails. You’ll notice that you feel more energetic and probably sleep better, too—and both of those things are good for your blood pressure!
7. Learn to cope with stress
Stress significantly raises your blood pressure. When you’re stressed, your blood vessels constrict and your heart beats faster. This isn’t a problem in the short term, but prolonged stress keeps your blood pressure chronically too high. So look for ways to relax that work for you: taking a walk in nature, meditating, doing yoga, or exercising. Make a conscious effort to schedule moments of rest throughout your day and say “no” more often to things that are becoming too much for you. You don’t have to say “yes” to everything.
8. Make sure you get enough sleep
Not getting enough sleep has a greater impact on your blood pressure than you might think. While you sleep, your blood pressure drops, allowing your heart to rest for a while. If you don’t get enough sleep or sleep poorly, your body doesn’t get a chance to recover, and your blood pressure stays higher. So aim for 7–8 hours of sleep per night and stick to a regular sleep schedule, even on weekends. After a few weeks, your body will adjust to this rhythm, and you’ll find that you fall asleep more easily and wake up feeling more rested.
Frequently Asked Questions About High Blood Pressure
How can you tell if you have high blood pressure?
High blood pressure often causes no obvious symptoms for a long time. That is why it is sometimes called a “silent condition.” Some people experience headaches, dizziness, fatigue, or heart palpitations, but often you don’t notice anything. That is precisely why it’s a good idea to have your blood pressure checked from time to time.
When is your blood pressure too high?
High blood pressure is usually diagnosed when your blood pressure regularly exceeds 140/90 mmHg. If your blood pressure is between 120/80 and 140/90, this is considered elevated blood pressure. In that case, it may be a good idea to pay extra attention to your lifestyle. If you have any doubts, always contact your primary care physician.
What can you do to lower your blood pressure?
Improving your blood pressure often starts with daily habits. Eating less salt, getting enough exercise, maintaining a healthy weight, sleeping well, and reducing stress can all help. Quitting smoking and limiting alcohol intake are also important steps toward a healthy heart and healthy blood vessels. It’s important to note, however, that in addition to lifestyle, other factors can affect your blood pressure, such as your age, medication, genetics, or other underlying conditions.
In conclusion: Lowering your blood pressure is a process of small steps
Lowering your blood pressure naturally starts with making conscious choices. Eating less salt and healthier foods can make a difference in just a few weeks. After a month or two, you may start to notice a change. It’s something you’ll need to keep working on, but try not to be too hard on yourself. It’s the small, achievable changes that you stick with that can make a big difference in the long run. Check your blood pressure every now and then to keep track of your progress. The most important thing is to 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 that daily routine, especially if you’re actively looking out for your heart and blood vessels.
Our nutrition scientists are working hard to develop high-quality supplements that can support you in leading a healthy lifestyle. For example, at Arctic Blue , we make omega-3 products with easily absorbed EPA and DHA derived from MSC-certified fish oil or plant-based algae oil.
EPA and DHA help maintain normal blood pressure* and also support normal heart function**. Whether you choose fish oil or algae oil, our flexible subscription plans make it easy to incorporate omega-3 into your daily routine. This way, you can take a little better care of yourself and your heart every day.
*Health claim approved by the EFSA. The beneficial effect of omega-3 fatty acids on blood pressure is achieved with a daily intake of 3 grams of EPA and DHA. The combined daily intake of EPA and DHA should not exceed 5 grams.
