Hypertension: How to Lower and Manage High Blood Pressure

High blood pressure usually shows no symptoms, yet it raises the risk of heart attack, stroke, and kidney damage. If you’ve been told your numbers are high, this page gives clear, practical steps you can use right away—no jargon, no fluff.

Start by knowing your numbers. A single high reading doesn’t automatically mean you have hypertension. Check your blood pressure at different times, using a validated home monitor. Write down readings and bring them to appointments. Many clinics now accept home logs; this helps your doctor make better decisions about treatment.

Simple changes that cut blood pressure

Small habits add up fast. Cut added salt: aim for under 2,300 mg of sodium per day, and try 1,500 mg if your doctor recommends it. Swap processed snacks for fresh fruit, vegetables, and whole grains. Lose even 5–10% of body weight if you’re overweight—most people see meaningful drops in blood pressure with weight loss.

Move more. Brisk walking 30 minutes a day, most days of the week, lowers systolic pressure by several points. Limit alcohol (no more than one drink a day for women, two for men). Quit smoking—smoking raises blood pressure in the short term and damages vessels long term. Manage stress with short daily practices: breathing, a quick walk, or five minutes of focused stretching can help.

Medications, monitoring, and practical tips

If lifestyle steps aren’t enough, medications are safe and effective. Common classes include ACE inhibitors, ARBs, calcium channel blockers, thiazide diuretics, and beta blockers. Your choice depends on your other health issues, age, and side effects. Take meds as prescribed—skipping doses reduces protection and raises risk.

Watch for interactions. Some over-the-counter pain relievers, cold medicines, and herbal supplements can raise blood pressure or interfere with drugs. Tell your pharmacist and doctor about everything you take. If you get dizziness, cough, or swelling after starting a new pill, call your provider—many side effects can be managed by changing dose or medication.

Keep a routine. Take meds at the same time each day, pair them with a daily habit (like breakfast), and set phone reminders. Refill prescriptions early. If cost is a problem, ask about generic versions or patient assistance; many effective options are affordable.

When should you seek urgent care? If your blood pressure is extremely high (systolic above 180 or diastolic above 120) plus chest pain, shortness of breath, sudden weakness, or vision changes—get emergency care now. Otherwise, schedule a prompt visit if home readings stay high despite lifestyle tweaks and medication.

Want deeper reads? Browse practical articles on medications, lifestyle tips, and supplements here at GenMedicare. Use your readings and questions to guide each visit with your clinician. With steady tracking and small changes, most people can get blood pressure under control and reduce real health risks.