Being diagnosed with high blood pressure can be a daunting prospect. Many patients have concerns about taking medication to lower their readings, especially if it is only mildly elevated. The good news is you can manage blood pressure effectively by making some lifestyle changes. Your local pharmacy can offer some great advice to help lower your blood pressure naturally.

Here are a few tips to get you started, but you can always stop by your local pharmacy for additional advice if you need more assistance.

Manage Your Weight

If you have gained weight recently, this could be one of the reasons for increased blood pressure. Overweight people tend to suffer from a range of health issues including elevated blood pressure. If you can drop even 10 pounds, you are likely to see a reduced blood pressure reading. There is a particular risk if you carry that extra weight around your waistline. As a general rule of thumb, men are at risk if their waist measurement is more than 40 inches, while for women the danger zone begins at 35 inches. These are only a general guide, and this may vary based on age, height and ethnicity so speak to your local pharmacy or your doctor about a healthy range for you.

Get Regular Exercise

It is possible to lower your blood pressure between 4 and 9 mm Hg by doing 30 minutes of exercise each day. You don’t have to go high impact; even a gentle walk is enough to elevate your heart rate and get that blood pumping. The key is consistency – don’t stop exercising when your blood pressure lowers otherwise it will rise again. If you have been diagnosed with prehypertension, then regular exercise is an excellent way to avoid developing full-blown hypertension.

Some of the best forms of exercise for reducing blood pressure include:

  • Walking
  • Jogging
  • Swimming
  • Cycling
  • Dancing

Quit Smoking

If you are a smoker, then one of the best things you could do to lower your blood pressure is to give up the habit. Every cigarette you smoke elevates your blood pressure for several minutes after you smoke it, so heavy smokers tend to have higher blood pressure. Not only will quitting help to reduce your blood pressure, but it is also going to increase your life expectancy substantially. Talk to your local pharmacy for advice on giving up smoking. There are various programs and products available to help you.

Monitor Your Blood Pressure Regularly

If you are making lifestyle changes in the hope of lowering your blood pressure, then it is a good idea to monitor yourself regularly to see what progress you are making. You do not need to see your doctor to do so. Blood pressure monitoring is one of the many services available at your local pharmacy. Even if your blood pressure is in a healthy range, it is wise to get it checked every 6 to 12 months to make sure it stays that way. Early intervention can be valuable, and this will help highlight problems promptly.


Your Hometown Pharmacy Since 1966

Vaughn Pharmacy is a local, family-owned pharmacy serving the community in Powell, TN. Specializing in providing personalized and attentive prescription programs to our patients, we believe you are more than just a number – you’re part of our family!

(865) 947-1581