High blood pressure: simple actions that actually help

Nearly half of adults with high blood pressure don’t have it under control. That can sound scary, but small changes plus the right monitoring and medicine often bring big gains. This page gives straight, useful steps you can use today.

How to check your blood pressure at home

Buy a validated upper-arm monitor and the right cuff size. Sit quietly for five minutes before measuring. Put your feet flat on the floor, rest your arm at heart level, and don’t talk. Take two readings, one minute apart, and log both. Do the checks at the same times each day—morning and evening work well. Bring your log to appointments so your doctor sees patterns, not just one number.

Know the numbers: normal is under 120/80 mmHg. Elevated is 120–129/<80. Stage 1 starts at 130/80, and stage 2 is 140/90 or higher. Your doctor will combine these values with your overall health to decide next steps.

When lifestyle change may be enough — and what to do

First try practical, proven moves. Cut salt toward 2,300 mg per day; aiming for 1,500 mg gets better results. Eat more vegetables, whole grains, and lean protein—think DASH-style eating. Lose even 5% of body weight; that often lowers blood pressure noticeably. Move 30 minutes most days, limit alcohol, and quit smoking. Reduce stress with sleep, short walks, or breathing exercises. These steps can reduce or delay medication for some people.

Still, lifestyle alone isn’t always enough. If your readings stay high or you have other risks (diabetes, heart disease, kidney problems), your doctor will discuss medicines. Common classes include:

- ACE inhibitors (example: perindopril/Coversyl) - ARBs (similar option for people who get cough with ACE inhibitors) - Beta-blockers (example: metoprolol) - Thiazide diuretics (often first-line, cheap and effective) - Calcium channel blockers

Medications work well, but watch for side effects and interactions. Don’t stop drugs suddenly. If you worry about costs or where to buy meds online, check pharmacy credentials (look for CIPA/NABP seals), require a prescription, and compare prices—many trustworthy resources explain how to verify an online pharmacy.

Know urgent signs: very high readings with severe headache, chest pain, shortness of breath, sudden vision changes, or confusion means go to the ER. For routine problems, schedule a visit with your primary care clinician or pharmacist.

Make a plan you can keep: realistic diet swaps, a simple home-monitoring routine, and a clear talk with your clinician about medicines and side effects. Small, consistent steps add up and make high blood pressure something you manage—not something that manages you.