What is the main cause of high blood pressure? What causes high blood pressure? High blood pressure usually develops over time. It can occur due to an unhealthy lifestyle, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and obesity, can also increase the risk of developing high blood pressure. How do you feel when you have high blood pressure? Blood pressure is mostly a silent disease Unfortunately, high blood pressure can occur without experiencing any unusual symptoms. Moderate to severe headaches, anxiety, shortness of breath, nosebleeds, palpitations or a throbbing sensation in the neck are some of the signs of high blood pressure. What time of day is blood pressure highest? Blood pressure is diurnal in nature. Typically, blood pressure begins to rise a few hours before waking up. It continues to rise throughout the day, peaking at noon. Blood pressure usually falls in the late afternoon and evening. 10 ways to lower blood pressure: 1. lose weight and watch your waistline Blood pressure often increases as weight increases. Being overweight can also cause breathing disturbances during sleep (sleep apnea), which further raises blood pressure. Losing weight is one of the most effective lifestyle changes to control blood pressure. If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure. In general, blood pressure can drop by about 1 millimeter of mercury (mm Hg) with every kilogram (about 2.2 pounds) of weight lost. 2. exercise regularly Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It is important to continue exercising to prevent blood pressure from rising again. The overall goal is to aim for at least 30 minutes of moderate physical activity each day. Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For people with hypertension, regular physical activity can lower blood pressure to a safe level. 3. eat a healthy diet Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of diet plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Dietary potassium can reduce the effect of salt (sodium) on blood pressure. The best source of potassium is food, such as fruits and vegetables, not supplements. Aim for 3,500 to 5,000 mg a day, which can lower blood pressure by 4 to 5 mm Hg. Ask your health care provider how much potassium you should have. 4. limit salt (sodium) in your diet Even a small reduction in dietary sodium can improve heart health and lower high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among different groups of people. In general, limit sodium to 2,300 milligrams (mg) per day or less. However, a lower sodium intake of 1,500 mg per day or less is ideal for most adults. 5. alcohol restriction Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-percent liquor. However, drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medication. 6. quit smoking Smoking increases blood pressure. Smoking cessation helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, which can lead to a longer life. 7. ensure good quality sleep Poor sleep quality getting less than six hours of sleep each night for several weeks can contribute to hypertension. Many problems can interfere with sleep, including sleep apnea, restless legs syndrome and general insomnia (sleeplessness). Notify your doctor if you often have sleep problems. Finding and treating the cause can help improve your sleep. However, if you don't have sleep apnea or restless legs syndrome, follow these simple tips to get more restful sleep. 8. reduce stress Long-term (chronic) emotional stress can contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can lower blood pressure. 9. monitor your blood pressure at home and get tested regularly Monitoring your blood pressure at home can help you control it. That way, you can be sure that medications and lifestyle changes are working. 10. get support Supportive family and friends are important for good health. They can encourage you to take care of yourself, drive you to the doctor's office or start an exercise program with you to keep your blood pressure low.