5 Effective Ways to Lower Blood Pressure to 136/86 or Less

Understanding Blood Pressure Readings

Blood pressure is the force exerted on artery walls as blood flows through the circulatory system. The pressure rises and falls during the cardiac cycle but normally stays within a healthy range. When pressure becomes consistently elevated, this is termed high blood pressure or hypertension.

Blood Pressure Categories

Blood pressure readings have two numbers that measure systolic and diastolic pressure in millimeters of mercury (mm Hg). Generally:

• Normal: Less than 120/80 mm Hg
• Elevated: 120-129/<79 mm Hg
• Stage 1 Hypertension: 130-139/80-89 mm Hg
• Stage 2 Hypertension: 140/90 mm Hg or higher

A reading of 136 would fall into the Stage 1 range. Keeping blood pressure around 120/80 mm Hg has the lowest risk of cardiovascular problems.

Risks of High Blood Pressure

Uncontrolled high blood pressure, especially at 140/90 mm Hg and above, significantly raises risks of:

• Heart attack and heart disease
• Stroke
• Kidney damage or failure
• Vision loss
• Erectile dysfunction
• Fluid in the lungs
• Memory issues
• Angina

Lowering elevated blood pressure to a safer zone is critical for health.

5 Lifestyle Changes to Help Lower Blood Pressure

For individuals trying to lower Stage 1 high blood pressure or wishing to prevent elevated from progressing to Stage 1, here are 5 powerful lifestyle changes to incorporate.

1. Follow a Heart-Healthy Diet

Making dietary improvements is one of the most impactful things you can do to reduce blood pressure. Focus your diet on whole, nutrient-dense foods:

• Fruits & Vegetables - Get 4-5 cups daily of fruits and veggies. Emphasize leafy greens, berries, tomatoes, citrus fruits, bananas, and avocados.
• Fiber-Rich Foods - Shoot for at least 25-30 grams of fiber from sources like fruits, vegetables, beans, lentils, oats.
• Lean Protein - Incorporate plant-based proteins like beans, legumes, nuts, seeds. Also opt for skinless poultry, fish, and eggs.
• Whole Grains - Brown rice, barley, farro, quinoa, oats, buckwheat.
• Healthy Fats - Avocados, olive oil, fatty fish, nuts, seeds.

Limit saturated fats, trans fats, sugars, processed foods, and alcohol which can negatively impact blood pressure.

2. Reduce Sodium Intake

Following a low-sodium diet is highly effective for lowering blood pressure, especially when paired with the DASH (Dietary Approaches to Stop Hypertension) diet. Limit total sodium to 1500-2300 mg per day.

Avoid adding extra salt to foods and limit processed items like frozen meals, fast food, chips, pretzels, store-bought breads and baked goods, deli meats, canned goods, and condiments like ketchup. Check labels for sodium content.

3. Exercise Regularly

Incorporating regular physical activity into your daily routine can help lower blood pressure in a few ways:

• It causes blood vessels to expand and contract more efficiently.
• It helps reduce body weight and body fat percentage.
• It can indirectly improve other risk factors like insulin resistance, inflammation, and oxidative stress.

Aim for 150 minutes per week of moderate activity like brisk walking, stationary biking, water aerobics or 75 minutes of vigorous exercise such jogging, swimming laps, singles tennis.

4. Lose Extra Weight

Carrying excess body fat, especially abdominal fat, raises the risk of developing hypertension and can increase blood pressure readings. Losing just 5-10% of your current weight may significantly lower blood pressure.

If BMI is 25 or higher, aim to reach and stay within the healthy range through the dietary changes and exercise regimen outlined above. Even small amounts of weight loss can make a difference.

5. Limit Alcohol Intake

Drinking more than moderate levels of alcohol regularly can cause blood pressure numbers to rise. Its thought that too much alcohol may overwork the heart, cause artery damage and lead to stiffening of blood vessels.

Men should stick to no more than two drinks per day, women one drink per day. Excess alcohol also adds empty calories leading to weight gain, so limiting intake supports healthy weight maintenance.

See Your Doctor

Implementing lifestyle adjustments is recommended for those with elevated or stage 1 high blood pressure readings. However, be sure to follow up with your physician regularly to monitor your numbers.

They may also recommend medication if blood pressure remains high after several months of lifestyle changes. Combining the DASH diet, exercise, weight control and medication (if needed) can effectively lower high blood pressure.

Getting elevated levels under control, ideally below 120/80 mm Hg, is one of the best things you can do for longevity, heart health, stroke prevention and overall wellbeing!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.