How to Lower Blood Pressure to 168 for Better Health

Achieving a Blood Pressure Reading of 168

High blood pressure, also known as hypertension, is a major risk factor for serious cardiovascular conditions like stroke, heart attack, and kidney disease. Getting blood pressure down to a healthy level is critical for reducing these risks. For many people, achieving a blood pressure reading of 168 can be an important target.

Understanding Blood Pressure Readings

Blood pressure is measured in millimeters of mercury (mm Hg) and is written as two numbers, like 120/80 mm Hg. The top number is systolic pressure, which measures pressure in the arteries when the heart beats. The bottom number is diastolic pressure, measuring pressure between heartbeats.

A reading of 168 refers to the systolic pressure. A healthy target for most adults is a systolic pressure below 120 mm Hg. Readings between 120-129 are elevated, 130-139 are Stage 1 hypertension, and 140 and above are Stage 2 hypertension.

Dangers of High Blood Pressure

Sustained high blood pressure damages arteries and vital organs like the heart, brain, kidneys and eyes. It contributes significantly to heart disease, stroke, kidney failure, dementia and blindness. That's why getting blood pressure down is so important.

Lifestyle Changes to Reduce Blood Pressure

In many cases, blood pressure over 168 can be lowered to safer levels through lifestyle changes alone. Some effective strategies include:

Lose Excess Weight

Carrying extra weight strains the cardiovascular system. Losing just 5-10% of body weight can dramatically reduce blood pressure in overweight individuals.

Exercise Regularly

Making time for regular aerobic activity like brisk walking, cycling or swimming helps lower blood pressure. Aim for at least 30 minutes per day most days of the week.

Reduce Sodium Intake

Consuming too much sodium causes blood pressure to rise. Limit daily sodium to 1500-2300 mg by cutting back on processed, restaurant and salty foods.

Follow a Healthy Diet

Eating a diet rich in whole grains, fruits, vegetables, lean protein and healthy fats promotes lower blood pressure. Limit sugary foods and refined carbs.

Limit Alcohol

Drinking more than moderate amounts of alcohol regularly can increase blood pressure. Men should limit alcohol to two or fewer drinks per day, women to one or fewer.

Quit Smoking

Smoking raises blood pressure immediately. Quitting smoking helps return blood pressure to normal levels. Avoid exposure to secondhand smoke as well.

Reduce Stress

Chronic stress leads to elevated blood pressure. Making time to relax, meditate, enjoy hobbies, and connect with loved ones helps manage stress.

Monitor Blood Pressure at Home

Tracking blood pressure regularly at home helps you stay on top of readings. This allows you to catch increases before they become severe. Discuss home monitoring with your doctor.

Medications for Blood Pressure Over 168

If blood pressure remains at or above 168/108 after 3-6 months of lifestyle changes, medication may be necessary to bring it down. Some common types include:

ACE inhibitors

ACE inhibitors block effects of angiotensin, a hormone that narrows blood vessels. This allows vessels to relax and expand, lowering pressure.

ARBs

Angiotensin receptor blockers (ARBs) achieve similar effects as ACE inhibitors by blocking angiotensin receptors. They may be an alternative for people who can't take ACE inhibitors.

Beta blockers

Beta blockers reduce how forcefully the heart muscle can contract to pump blood. This eases pressure on blood vessels.

Calcium channel blockers

Calcium channel blockers prevent calcium from entering cells in the heart and vessels. This relaxes the vessels to allow blood to flow more easily.

Diuretics

Diuretics remove excess fluid and sodium from the body through increased urination. This reduces pressure inside blood vessels.

Other Medical Interventions

If medications combined with lifestyle changes fail to reduce blood pressure, additional medical procedures may be recommended. These can include:

Nerve Stimulation

Procedures that block or stimulate certain nerves help signals from the brain relax blood vessels, lowering pressure.

Artery Clearing

Removing plaque blockages through angioplasty can improve blood flow and reduce hypertension.

Renal Denervation

Disrupting nerves in the kidneys via catheter procedure can lower pressure in resistant hypertension.

Potential Complications

It's important to work closely with your doctor and follow medical advice when lowering blood pressure. Being too aggressive can potentially lead to complications like:

Fatigue and Weakness

If pressure drops too low, less blood circulates to supply oxygen and nutrients for energy. Lightheadedness upon standing may also occur.

Organ Damage

Sudden significant blood pressure drops can reduce flow to organs like the heart and brain, leading to chest pain or dizziness.

Falls and Injuries

Feeling lightheaded from lower pressure increases risk of falls and subsequent injuries, especially in older adults.

Kidney Problems

Certain blood pressure medications like diuretics may adversely impact kidney function if doses are too high.

Achieving a Blood Pressure of 168

Reaching a systolic blood pressure of 168 or below substantially reduces your risk of heart attack, stroke and other cardiovascular problems. Lifestyle changes, medications as prescribed, and working closely with your healthcare providers makes this target achievable for most people.

Monitoring your blood pressure regularly and making ongoing positive improvements ensures you maintain a reading of 168 or lower for sustained heart health.

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.