Hypertension treatment: how to lower your blood pressure and keep it down
High blood pressure rarely feels different day to day, yet it raises your risk for heart attack, stroke and kidney problems. If you’ve been told your numbers are high, you want clear actions you can use now—meds, routines, and simple checks that actually change results.
Start by knowing your target. For many adults, doctors aim for a sitting blood pressure below 130/80 mmHg, though your personal goal may differ if you’re older or have other conditions. Ask your clinician what number they want you to hit and write it down.
Everyday habits that lower blood pressure
Small daily moves add up. Cut sodium: aim for under 2,300 mg per day, and closer to 1,500 mg if your blood pressure stays high. Swap processed foods for whole foods: fresh vegetables, lean protein, and whole grains. Move: brisk walking 30 minutes most days lowers pressure and helps weight. Lose 5–10% of body weight if you’re overweight—blood pressure often falls quickly with modest weight loss.
Limit alcohol (two drinks or fewer a day for men, one for women), stop smoking, and prioritize sleep—poor sleep raises blood pressure. Manage stress with short practices that work for you: a 10-minute walk, breathing exercises, or a quick phone chat with a friend. These aren’t just feel-good tips; they reduce the hormones that push your pressure up.
Medication basics: what most people start with
If lifestyle changes aren’t enough, medicines are very effective. First-line options include ACE inhibitors (examples: captopril, lisinopril), ARBs (losartan, valsartan), calcium channel blockers (amlodipine), and thiazide diuretics (hydrochlorothiazide). Doctors choose based on age, race, kidney function, and other conditions. For example, ACE inhibitors are common when someone has diabetes or heart disease; one known brand is Capoten (captopril).
If blood pressure stays high despite two or more drugs, specialists often add other classes. Spironolactone is used for resistant cases, but there are alternatives if it causes side effects; talk to your doctor about options. Watch for common problems: ACE inhibitors can cause a dry cough, diuretics change electrolytes, and some drugs affect heart rate. Your provider will order basic labs to check kidneys and potassium when starting or changing meds.
Take meds as prescribed—missed doses are the most common reason treatment fails. Don’t stop or switch drugs on your own. If cost or access is an issue, ask about generic versions, patient assistance, or telehealth options that can help with prescriptions.
Finally, monitor at home. Use an automated cuff, take two readings a minute apart, and record morning and evening numbers for a week before a follow-up. Bring that log to visits—real data makes better decisions. If you notice sudden very high numbers, chest pain, shortness of breath, or fainting, seek emergency care.
Hypertension is manageable. Combine sensible lifestyle steps, the right meds, and simple home checks—and most people bring their blood pressure back under control.
