Lower High Blood Pressure Naturally: Tips for 158/70 Readings

Understanding 158 Over 70 Blood Pressure

Blood pressure is an important health metric that provides insight into the force exerted on artery walls as blood flows through the circulatory system. The numbers associated with blood pressure, like 158 over 70, correspond to two pressures:

• Systolic pressure: The pressure when the heart beats and pushes blood into arteries. 158 mm Hg falls into the stage 2 hypertension range for systolic pressure.
• Diastolic pressure: The pressure between heartbeats as the heart relaxes and refills with blood. 70 mm Hg is within the ideal range for diastolic pressure.

So in 158 over 70 blood pressure, the systolic reading indicates high blood pressure, while the diastolic reading is optimal. This combination can still pose health risks if not managed.

Is 158 Over 70 Considered High Blood Pressure?

Yes, a systolic pressure of 158 mm Hg is considered stage 2 hypertension. Stage 1 hypertension starts at 130-139 mm Hg systolic, while stage 2 begins at 140 mm Hg and higher. At 158 mm Hg, the pressure placed on artery walls is consistently elevated.

Doctors advise treatment for people with readings of 140/90 mm Hg or higher. So with a systolic measurement of 158 mm Hg, medical intervention would be recommended to lower blood pressure into a healthier range.

Risks of 158 Over 70 Blood Pressure

Over time, the strain of higher systolic pressure can damage blood vessels and lead to:

• Heart attack or heart failure
• Stroke
• Kidney damage or failure
• Vision loss
• Cognitive decline

Bringing your systolic pressure below 140 mm Hg reduces your risk of these and other complications. Even small reductions, like 10 mm Hg, make a significant difference in cardiovascular health.

5 Lifestyle Changes to Help Improve 158 Over 70

Medications are often necessary to control stage 2 high blood pressure. But lifestyle strategies also matter. Try incorporating more of these science-backed tips:

1. Exercise More

Physical activity is a powerful way to lower blood pressure naturally. Most exercise helps, but sustained aerobic activity like walking, cycling, or jogging for 30+ minutes at a time seems especially beneficial.

Aim for at least 150 minutes per week, or 30 minutes 5 days a week. This amount of moderate exercise can reduce systolic blood pressure by 5-8 mm Hg.

2. Lose Extra Weight

Every 2.2 lb (1 kg) of weight loss could bring systolic pressure down by 1 mm Hg. Losing just 10 lbs (4.5 kg) often improves hypertension, along with other aspects of cardiometabolic health.

A balanced, reduced-calorie diet plus more activity aids weight control. But focus on long-term lifestyle changes over extreme short-term measures for the best chances of success.

3. Limit Alcohol Intake

Drinking more than moderate amounts of alcohol frequently results in elevated blood pressure. Men should stick to no more than two drinks per day, and women one drink per day.

A standard drink equals:

• 12 oz (355 ml) regular beer
• 5 oz (148 ml) wine
• 1.5 oz (44 ml) distilled spirits

Consider alcohol-free days each week to allow your blood pressure to reset.

4. Follow a Healthy Diet

Eating fresh, whole foods like fruits, vegetables, whole grains, legumes, fish, nuts and healthy oils improves many disease risk factors, including high blood pressure. Key aspects of a blood pressure-friendly diet include:

• Limiting sodium to 1500-2300 mg per day
• Getting plenty of potassium, magnesium and calcium
• Consuming foods rich in antioxidants and polyphenols like berries, dark chocolate and tea

Try the DASH (Dietary Approaches to Stop Hypertension) diet or Mediterranean style eating for examples of heart-healthy menus.

5. Manage Stress Levels

Chronic activation of the body's stress pathways strains blood pressure control. Finding healthy ways to cope with life's demands is key.

Relaxation practices like meditation, deep breathing, yoga, massage and music therapy calm the nervous system. Getting enough sleep gives your body a break too. Don't underestimate the value of down time in balancing blood pressure.

Work With Your Doctor for Treatment Goals

Partnering with your healthcare provider can help determine the best target blood pressure numbers for your health status. They will also monitor any medications needed in addition to lifestyle therapy.

Get checked regularly and discuss all concerns openly - managing 158 over 70 blood pressure takes commitment, but lowers your cardiovascular disease risk substantially.

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.