10 Real-Life Tips to Help Lower Your Blood Pressure

High blood pressure often develops quietly. You might feel fine, but over time, it raises your risk for heart disease, stroke, kidney problems, and more. That’s why it’s important to take action early, even if your numbers are only slightly elevated.

You don’t need a complete lifestyle overhaul. Small, steady changes can lead to measurable progress. These practical, evidence-based tips can help support your blood pressure goals and your long-term health. When you're ready for extra support, your care team at Kelsey-Seybold is here to help you build a plan that works for you.

1. Ease up on salt without losing flavor

Eating too much sodium causes your body to retain fluid, which increases blood pressure by adding extra strain on your heart and blood vessels.

What to try:

• Choose low-sodium options at the store
• Rinse canned beans and vegetables
• Flavor food with herbs, lemon, or garlic instead of salt

2. Make meals that support your heart

A balanced diet that’s rich in nutrients and fiber and low in saturated fat helps keep your arteries healthy, supports kidney function, and improves overall blood pressure control.

Fiber also supports digestion and helps with weight management. These are both important for long-term heart health.

What to try:

• Fill half your plate with vegetables and fruit
• Choose whole grains like brown rice or oats
• Select lean proteins like fish, skinless poultry, or beans

3. Fit in short bursts of movement

Regular movement helps your blood vessels stay flexible and reduces stiffness, which lowers blood pressure naturally. Even short sessions can have lasting benefits.

What to try:

• Walk for 10 minutes after a meal
• Take calls while pacing or standing
• Try stretching or chair exercises during TV time

Most adults should work up to 150 minutes of moderate-intensity activity each week. You can break this into shorter sessions and spread it throughout the week to make it more manageable.

4. Cut back on alcohol

Drinking too much alcohol can raise blood pressure and reduce the effectiveness of your medications. It may also disrupt sleep, which affects heart health.

What to try:

• Choose alcohol-free days during the week
• Alternate drinks with water
• Stick with smaller servings and skip sugary mixers

5. Quit tobacco and nicotine

Nicotine causes your blood vessels to constrict, which immediately increases blood pressure. Long term, it damages your arteries and raises your risk for heart attack and stroke.

What to try:

• Set a quit date and share it with your care team and others
• Learn about medication or support programs
• Replace a smoke break with a short walk or another routine

6. Prioritize better sleep

Your blood pressure naturally dips at night. Poor sleep or sleep disorders, like sleep apnea, can interfere with this cycle and contribute to sustained high blood pressure.

What to try:

• Keep a consistent bedtime and wake time
• Put away screens 30 minutes before bed
• Learn about sleep apnea screening if you snore or wake up tired

7. Take medications as prescribed

Blood pressure medicine works only when taken regularly. Skipping doses or stopping early can lead to rebound hypertension and increase health risks.

What to try:

• Set a daily phone reminder
• Use a pillbox to organize doses
• Refill your prescriptions before they run out

8. Watch for hidden blood pressure triggers

Some over-the-counter pain relievers, decongestants, and supplements can increase blood pressure or interfere with your prescribed medications.

What to try:

• Avoid decongestants and NSAIDs unless approved by your doctor
• Read product labels closely
• Ask your doctor before starting any new supplement or medication

9. Time your caffeine and your readings

Caffeine can cause a temporary spike in blood pressure. If you drink coffee or energy drinks right before a reading, your blood pressure monitor could give an inaccurate result.

What to try:

• Avoid caffeine 30 minutes before checking your blood pressure
• Track how caffeine affects your body and adjust your intake if needed

10. Track your readings the same way each time

Home monitoring gives you and your doctor a clearer picture of how your blood pressure responds to lifestyle changes, stress, or medication. Reliable tracking helps guide better decisions.

What to try:

• Sit with feet flat and your arm supported at heart level
• Rest for five minutes before checking
• Take two readings one minute apart and record the average

Let’s take control of your blood pressure together

At Kelsey-Seybold Clinic, managing high blood pressure is a team effort. Your primary care doctor, cardiologist, and other specialists communicate closely to understand your health and build a plan that fits your life and supports your goals.