- 6. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.
- 7. Cut back on coffee
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.
Although the effects of chronic caffeine ingestion on blood pressure aren’t clear, the possibility of a slight increase in blood pressure exists.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
- 8. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:
- Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you can’t change.
- Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.
- Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush hour traffic.
- Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your “relaxing activities” at a stressful pace.