From the Guidelines
To manage hypertension at home, focus on lifestyle modifications including regular physical activity, adopting the DASH diet, reducing sodium intake, limiting alcohol consumption, quitting smoking, and managing stress. These approaches are recommended as they have been shown to lower blood pressure, enhance the effectiveness of antihypertensive medications, and promote overall cardiovascular health 1. Key lifestyle modifications include:
- Adopting a DASH-style eating pattern, which is rich in fruits, vegetables, and low-fat dairy products, and reducing sodium intake to less than 2,300mg daily 1
- Engaging in regular aerobic physical activity, such as brisk walking, for at least 30 minutes per day, most days of the week 1
- Limiting alcohol intake to no more than 1 oz (30 mL) of ethanol per day in most men and no more than 0.5 oz of ethanol per day in women and lighter weight persons 1
- Quitting smoking, as it is a significant risk factor for cardiovascular disease 1
- Managing stress through techniques like meditation or deep breathing It is also essential to monitor blood pressure regularly using a home blood pressure monitor, taking readings at the same time each day for consistency, and to ensure adequate sleep (7-8 hours nightly) and stay hydrated 1. If you're already on prescribed blood pressure medications, continue taking them as directed and consult your healthcare provider before making significant lifestyle changes. If your blood pressure readings are consistently above 180/120 mmHg or you experience symptoms like severe headache, chest pain, or shortness of breath, seek immediate medical attention. The goal of these lifestyle modifications is to reduce vascular resistance, improve heart function, decrease fluid retention, and promote overall cardiovascular health, ultimately reducing the risk of cardiovascular disease and improving quality of life 1.
From the FDA Drug Label
Control of high blood pressure should be part of comprehensive cardiovascular risk management, including, as appropriate, lipid control, diabetes management, antithrombotic therapy, smoking cessation, exercise, and limited sodium intake Many patients will require more than one drug to achieve blood pressure goals. For specific advice on goals and management, see published guidelines, such as those of the National High Blood Pressure Education Program’s Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC)
To manage hypertension at home, patients should:
- Follow a comprehensive cardiovascular risk management plan
- Monitor and control lipid levels, diabetes, and antithrombotic therapy as needed
- Quit smoking
- Engage in regular exercise
- Limit sodium intake
- Follow published guidelines, such as those of the National High Blood Pressure Education Program’s Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC), for specific advice on goals and management 23
From the Research
Lifestyle Modifications for Hypertension Management
To manage hypertension at home, several lifestyle modifications can be effective, including:
- Increased physical activity 4, 5, 6, 7
- Reduced salt intake 4, 5, 6
- Weight loss 4, 5, 6, 7, 8
- Moderation of alcohol intake 4, 5, 6, 7
- Increased potassium intake 4, 5
- Adoption of a healthy dietary pattern, such as the Dietary Approaches to Stop Hypertension (DASH) diet 4, 6, 8
Dietary Approaches
The DASH diet emphasizes:
Additional Strategies
Other nonpharmacologic strategies that may help manage hypertension include:
- Tobacco cessation 6
- Decreased alcohol consumption 6
- Biofeedback 6
- Self-measured blood pressure monitoring 6
- Stress management 5, 7
- Adequate sleep patterns coupled with circadian entrainment 7
Benefits of Lifestyle Modifications
Lifestyle modifications can have powerful effects on blood pressure, including: