Treating High Blood Pressure And How To Lower It
Many life-threatening illnesses have warning signs, like unexplained weight loss, weakness, or pain, especially in the bones or abdomen. But hypertension, also known as high blood pressure, is different.
Most people do not notice symptoms, but the pressure in their blood vessels continues to increase. This is one of the main reasons why hypertension is known as “the silent killer.” While the disease itself may be silent, if not treated, its outcome can be fatal.
Hypertension is a leading cause of heart disease, which is the number one cause of death of both men and women in the United States, according to the Centers for Disease Control and Prevention.
Studies have shown that hypertension is a significant risk factor in developing dementia because it can damage blood vessels in the brain and interfere with blood flow to the brain. High blood pressure also increases the risk of kidney failure.
However, the good news is that hypertension can be controlled and managed.
“There’s a really enormous preventive health opportunity in treating hypertension earlier,” Dr. Jordana Cohen, a nephrologist and hypertension specialist at the University of Pennsylvania, told NPR. “If you catch it early and treat it early, you can end up with many more years of healthy life expectancy.”
American Heart Association Recommends Lifestyle Changes To Manage Hypertension
For years, the American Heart Association (AHA) has provided guidelines for hypertension and categories for different blood pressure levels. A healthy blood pressure range is 120/80 mmHg or lower. Blood pressure is measured in millimeters of mercury, a measure of pressure.
“Blood pressure isn’t just a numbers game. It’s a reflection of the entire cardiovascular system,” Williams, a cardiology physician’s assistant in Los Angeles, told Prevention. “I encourage people to think of it as a signal, not just a stat.”
The AHA released its most recent guidelines in August 2025, which emphasized lifestyle strategies for controlling hypertension, including limiting alcohol consumption, following a low-sodium diet, and reducing stress through practices such as meditation, yoga, or deep breathing.
For people with systolic blood pressure in the 130s, the recommendation is to start with diet and lifestyle changes, then move to medication if their blood pressure doesn’t improve. High blood pressure medication is beneficial for people with a systolic blood pressure of 140 or higher.
“For all people with a blood pressure over 140/90 mm Hg, we recommend beginning with two medications,” Dr. Dan Jones, chair of the AHA’s guideline writing committee, told NPR. Dr. Jones added that studies have found that taking only one medication is often not enough to lower blood pressure to the optimal range.
For some people, however, taking medication is just as challenging as eating a low-sodium diet. In an interview with NPR, George Solomon, who retired from a career in law enforcement, stated that he was told about the risks of high blood pressure. However, he hesitated to take medication.
“I felt fine,” said Solomon, who was also making time for exercises and hobbies, such as splitting wood on his farm.
One day in the spring of 2023, when he was 63 years old, he started to feel “off.”
“I went upstairs to watch TV, and when I sat down in the chair, I couldn’t get back up,” he recalled. “I had a sensation that came up across my back,” and he lost feeling in his arm and leg. It turned out that Solomon was having a stroke. He was taken by ambulance to Duke University Hospital, which was near his home, and underwent treatment and rehab for the stroke.
Solomon believes he’s about 80 percent recovered from his stroke and has resumed exercising and working on his farm. He has also lost weight and is doing more cardio and strength training.
Solomon now understands that maintaining healthy lifestyle habits and taking medications are essential to preventing another stroke.
“I feel I’m on the right path,” said Solomon, who shared his story with NPR, hoping to encourage others to take action.
Ways to Lower Blood Pressure Naturally
If you notice that your blood pressure numbers are high, there are some options you can consider to help lower them.
1. Eat a balanced diet
A balanced, healthy diet includes fruits, vegetables, lean meats, and whole grains. The experts at Prevention agree that the Mediterranean diet, vegan diet, and DASH diet (which stands for Dietary Approaches to Stop Hypertension) are all diets focused on heart health that can help manage blood pressure.
2. Regular Exercise
Whether it’s brisk walking, swimming, or cycling, exercise is good for the heart. Williams recommends getting at least 150 minutes (2.5 hours) of moderate-intensity aerobic exercise per week. According to Dr. Sameer Amin, a cardiologist at L.A. Care Health Plan, “A healthy diet and regular exercise are the backbone of hypertension treatment.”
3. Maintain your weight
Carrying excess weight can put extra strain on your heart, according to the AHA. Losing even a few pounds can make a significant difference in your blood pressure and help your heart function more effectively.
What may also help you maintain your weight is practicing portion control, staying hydrated, and mindful eating—paying attention to your body’s signals and eating only when you’re hungry, while recognizing when you’re full, Dr. Tracy Paeschke, a Colorado-based, board-certified cardiologist, told Prevention.
4. Consume less sodium and prioritize potassium
Consuming excess salt has been shown to raise your blood pressure, while eating a diet rich in potassium has been shown to help maintain healthy blood pressure levels, according to Williams. Foods that are good sources of potassium include bananas, avocados, sweet potatoes, leafy greens, and legumes, such as beans.
5. Incorporate magnesium-rich foods
The National Institutes of Health reports that the mineral magnesium helps to regulate blood pressure and support heart health. Therefore, Williams suggests eating magnesium-rich foods, such as green leafy vegetables, potatoes, bananas, and avocados. Additionally, foods such as peanut butter, fortified breakfast cereals, milk and milk products, and beans — particularly black, lima, and pinto beans — also provide magnesium.
6. Limit alcohol and avoid smoking
The AHA recommends limiting alcoholic drinks to two per day for men and one per day for women to maintain healthy blood pressure levels. As for smoking, it temporarily raises blood pressure with each puff, and prolonged exposure to smoke can increase the risk of plaque buildup inside the arteries, raising the likelihood of heart problems.
While maintaining a balanced diet is essential, some people will also need medication to help them manage their high blood pressure.
“For some, lifestyle changes alone aren’t enough. Medications like ACE inhibitors, ARBs, calcium channel blockers, and diuretics may be prescribed,” Dr. Amin explained to Prevention. “These medications work in different ways to relax blood vessels, reduce fluid volume, or decrease heart workload.”
If your blood pressure consistently remains at or above 130/80 mmHg despite making healthy lifestyle changes, or if you experience symptoms such as headaches, chest pain, or changes in your vision, Williams recommends consulting a healthcare provider.
Source Links:
https://www.npr.org/sections/shots-health-news/2025/09/07/nx-s1-5532108/the-silent-killer-increases-your-risk-of-stroke-and-dementia-heres-how-to-control-it
https://health.yahoo.com/conditions/cardiovascular-health/articles/9-surprising-ways-lower-blood-165400087.html
https://wicworks.fns.usda.gov/resources/eye-nutrition-magnesium
