“What are the lifestyle changes I can make to lower my blood pressure, and when is medication necessary? ”

You can follow the DASH diet---Dietary advances to lower blood pressure. Avoid canned foods, use DASH seasoning vs salt, avoiding eating out too much (unsure how much salt is added to food), and incorporate moderate exercise such as walking or low impact movements. Loosing weight can help your blood pressure (every 2.2lbs of weight loss, your BP can go down by 1mm Hg). Medication is typically recommended if your blood pressure is greater than or equal to 140/90. Normal blood pressure should be less than 120/80. If you are 122/84-->considered pre hypertensive and should start exercise and dietary modifications at that point vs waiting until your BP reaches 122/84, Overall, watching your diet with moderate exercise should help to improve your blood pressure.

Your weight can be an issue. Please check your BMI (body mass index), for a goal of 18.5 to 25. There are several apps that will calculate that for you. Mild to moderate exercise can help significantly, even 20 to 30 minutes 3 times a week. The goal is get your heart rate to 80% of max, which is 220 minus your age (years) times 0.8. Getting good sleep can be important, usually 7 to 8 hours for most people. Reducing stress can help, learn self calming skills like deep breathing.

You may obtain a referral from your physician to discuss your dietary needs for elevated blood pressure with a dietician. Moreover, you may begin to reduce your sodium (salt) intake in the type of food you eat. Keep in mind that you need to have
a safe level of sodium in your diet, and monitor your blood pressure: 120/80 readi g is ideal in a healthy life style.

Hello, taking medication for managing high blood pressure may be necessary when you have exhausted all possible lifestyle changes and you receive little to no level of expatriated adjustment, relief, or positive changes for your efforts. As you may be aware, genetics may play a role, age, weight and diet, any habits, medical conditions, environment and physical activity are all areas to consider when making lifestyle changes for the better in managing high blood pressure. Since this is directly expressed through your arteries, keeping them clean, unclogged and clear is the main goal. Sweating is a great way to aid in artery cleansing, also some light fasting will help the process. Be careful to do this in moderation and with great care as you do not want to have an adverse impact. This is done by managing your processes of absorption, digestion, metabolism and excretion which is directly impacted by your levels and intensity of nutrition and exercise. Moderation is key if you take in any harmful substances such as nicotine, alcohol, sugary and salty foods in excess, so combating this by maintaining a balance of healthier foods to consume will provide an immediate and most impactful change. Increasing the movement of your blood through your artery walls with minimal effort is the goal; when your body has to work extra hard to do this is what you want to prevent. If your lifestyle is not the cause of this issue, and you still make changes to it without results, seek further assistance from your primary doctor and/or local medical professionals. Some foods that help to naturally lower high blood pressure contain but are not limited to fruits and vegetables, especially red/orange/yellow fruits and veggies, leafy greens, whole grains and oats, as well as foods or supplements that contain fish oils. Also, try digesting raw veggies, and add some natural herbs such as mint, lavender, cilantro, with onions, lemons and raw garlic if your palette allows. You can also mix these with the leafy greens and if you do not like the taste of spinach, sprinkle some juice from lemons to digest and add the herbs to taste. Best of luck! If all else fails, remember to consult with your primary care physician or local medical professionals.

To lower your blood pressure, here are some key lifestyle changes that can help:

Eat a heart-healthy diet: Focus on foods low in sodium (salt), saturated fats, and trans fats. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly effective, emphasizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Increase physical activity: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Regular physical activity can strengthen your heart and improve blood flow, which helps lower blood pressure.

Limit alcohol consumption: Drinking too much alcohol can raise blood pressure. If you drink, do so in moderation—up to one drink per day for women and two for men.

Reduce stress: Practice stress-reduction techniques like mindfulness, yoga, meditation, or deep breathing exercises. Chronic stress can elevate blood pressure.

Maintain a healthy weight: Losing even a small amount of weight can significantly help lower blood pressure. Aim for a balanced diet and regular exercise to help with weight management.

Quit smoking: Smoking raises your blood pressure and damages blood vessels. Quitting smoking helps lower your risk of heart disease and improve overall heart health.

Monitor your blood pressure: Regularly check your blood pressure at home or through your healthcare provider. This can help you track progress and know when further action is needed.

As for when medication is necessary:

If lifestyle changes aren't enough: If your blood pressure remains high despite making these changes, or if it's at a dangerously high level, your healthcare provider may recommend medication.
When blood pressure is consistently elevated: If your systolic blood pressure (top number) is consistently above 130 mmHg or diastolic (bottom number) is above 80 mmHg, medication may be required to lower your risk of complications like stroke, heart attack, or kidney damage.

You may have to make dietary changes(reduce salt and fried foods) increase fresh vegetables and fruits. Practice stress management. Deep breathing exercises and stretching (yoga) Also exercise and also consider making stressful lifestyle adjustments. Example exercise ,walking at least 10 minutes 3x a week with MD's consent. Keep MD appointments for monitoring BP and inquire if medication necessary.

To lower high blood pressure through lifestyle changes, you can: eat a heart-healthy diet low in sodium, maintain a healthy weight, exercise regularly, limit alcohol intake, quit smoking, manage stress, get enough sleep, and increase potassium in your diet; medication is typically needed when lifestyle changes alone are not enough to effectively control your blood pressure, and your doctor will determine the appropriate course of action based on your individual situation. Engage in moderate-intensity exercise most days of the week, like brisk walking, swimming, or biking.