Lower blood pressure
Stage 1 high blood pressure is when the top number (systolic) is over 140 mmHg and/or the bottom number (diastolic) is over 90 mmHg. Just below that there is a grey area called highnormal or elevated blood pressure: systolic 130139 mmHg and diastolic 8589 mmHg.
Please note that, according to the German Hypertension League's guidelines, a home blood pressure of >=135 and/or >=85 mmHg is considered stage 1 hypertension.
Because high blood pressure can cause conditions such as heart attack, stroke or vascular disease, you should make sure to lower elevated blood pressure. The risk of these illnesses increases the higher your blood pressure is and it rises disproportionately if you have other risk factors such as smoking, overweight or high cholesterol.
High blood pressure, which doctors call hypertension (hyper = over, tonus = pressure), can be treated effectively in different ways. Depending on severity, the first approach is usually lifestyle changes mainly adjusting your diet, getting more exercise and reducing stress and medication can be added if needed. If you smoke, you should definitely quit if you have high blood pressure to lower the risk of complications.
Simply losing a significant amount of weight if you're overweight, reducing your table salt intake, and avoiding or at least cutting down on alcohol can lower blood pressure. This has been demonstrated in scientific studies.
If you've been diagnosed with high blood pressure, you should get more physical activity. Almost any kind of sport is suitable even strength training, as long as you avoid sudden spikes in blood pressure. Isometric exercises have proven especially effective, but endurance activities like jogging, brisk walking, cycling and hiking remain firstchoice ways to lower blood pressure.
Some foods are particularly good for lowering blood pressure. Eating fresh fruit, vegetables and herbs such as chives, parsley and wild garlic helps regulate blood pressure. You should also minimize your meat intake especially fatty pork. Garlic, tomatoes, bell peppers, lettuce and lemons in particular can lower blood pressure. Beetroot can also help reduce blood pressure. Please see the article "Beetroot and blood pressure".
Your doctor can also prescribe medications to lower blood pressure. Often a single class of drugs is used, but in severe cases or if there are other medical conditions present, a combination of different agents may be necessary. Drug classes used to lower blood pressure include betablockers, calcium channel blockers, ACE inhibitors and diuretics. Which of these is right for you also depends on factors such as your age. These medicines work through biochemical processes in the central nervous system or the heart to reduce blood pressure.
With a consistent change in diet, weight loss and regular exercise you can significantly enhance the effect of medications or even get by with fewer drugs.
Because high blood pressure is often caused by excessive stress, you should include relaxation exercises like yoga or autogenic training in your daily routine to lower blood pressure in the long term.
Sources:
This article comes from BloodPressureDB – the leading app since 2011 that helps hundreds of thousands of people monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based information and is continuously updated (as of 11/2025).
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care. Since 2015 she has led the editorial team at BloodPressureDB. With additional qualifications as a paramedic, first responder, and training in various therapy and emergency areas, she provides well-founded, practical, and reliably reviewed information.
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care. Since 2015 she has led the editorial team at BloodPressureDB. With additional qualifications as a paramedic, first responder, and training in various therapy and emergency areas, she provides well-founded, practical, and reliably reviewed information.
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