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How to Lower Your Blood Pressure

How to Lower Your Blood Pressure

Nearly 116 million adults in America live with high blood pressure (hypertension). Unfortunately, 37 million of them haven’t successfully controlled their high blood pressure. The result? An increased risk for a wide range of complications, including, but not limited to, heart attack, stroke, aneurysm, and heart failure.

We don’t want you to be part of that statistic, and that’s why we make blood pressure management a key component of our chronic care services

Here, our experts at HippoMed Wellness Clinics share eight practical strategies you can use to effectively lower your blood pressure, control it, and avoid potential health problems. 

Maintain a healthy weight

One of the best ways to get a handle on your blood pressure is to manage your weight. As your weight goes up, so does your blood pressure. Additionally, being overweight often leads to sleep apnea, another condition that negatively impacts your blood pressure. 

Losing even a small amount of weight is helpful. For example, you can reduce your blood pressure by 1 mm Hg with every two pounds of weight you lose. Talk to us about some ways you can lose weight safely. 

Find time to exercise

Regular exercise is another great way to quickly manage out-of-control blood pressure. Even 30 minutes of movement most days of the week can lower your blood pressure by 5-8 mm Hg. The best workouts for blood pressure are aerobic, so we recommend activities like walking, jogging, swimming, or dancing. 

Overhaul your diet (reduce sodium, limit alcohol and caffeine)

Eating a healthy diet is beneficial in more ways than one, and it can have a huge impact on your blood pressure. Try these simple adjustments to see the biggest impact:

You might also consider keeping a food diary. This sheds light on your eating habits and helps you make more focused adjustments. 

Kick the habit

You may not realize it, but every cigarette you light causes a spike in your blood pressure levels. When you stop smoking, your blood pressure drops and stabilizes. Bonus? It improves other areas of your health, too. 


Stress has a direct impact on your blood pressure; the more stressed you are, the higher your levels spike. Even occasional stress can be detrimental if you turn to bad habits like smoking or drinking. 

To destress, we recommend that you avoid triggers, make time for activities you enjoy, and try deep breathing exercises, as well. 

Tap into your support system

There’s no reason you have to start improving your health on your own. Loop your friends and family in on your goals, so they can keep you accountable and help you stay on track. You might also consider joining a support group of other people who are on a similar journey.

Get in the habit of monitoring your blood pressure

Often, high blood pressure levels don’t cause symptoms. That’s why it’s incredibly important to check your levels regularly. Talk to us about how to get an at-home blood pressure monitor.

See us regularly

In addition to monitoring your blood pressure on your own, it’s also important that you schedule regular appointments with our experts. We can discuss any concerns, answer questions, and make necessary adjustments to your management plan.

Have more questions about your blood pressure? We’d love to talk with you. Call or click to request an appointment at either our Dallas, Texas, or Monroe, Louisiana, offices today. 

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