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 Nies Here are 10 lifestyle changes that can lower blood pressure and keep it low. 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. 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. 4. reduce the amount of 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. 5. limit alcohol 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 issues can interfere with sleep, including sleep apnea, restless legs syndrome and general insomnia (sleeplessness). 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. This can help you make sure your medications and lifestyle changes are working. Home blood pressure monitors are widely available and do not require a prescription. Before you start monitoring your blood pressure at home, talk to your doctor about how to do so. 10. get support Supportive family and friends are important for good health. They can encourage you to take care of yourself, drive you to your doctor's office or start an exercise program with you to keep your blood pressure low. How can I lower my blood pressure quickly Many people can lower their high blood pressure, also known as hypertension, in as little as 3 days to 3 weeks. Risks associated with high blood pressure Untreated, high blood pressure can lead to serious health complications, including stroke, heart attack and kidney damage. Regular visits to the doctor can help monitor and control blood pressure. A blood pressure of 130/80 mm Hg or higher is considered high. If you have recently been diagnosed with high blood pressure, your doctor will work with you on how to lower it. The treatment plan may include medications, lifestyle changes or a combination of therapies. Taking the above steps can also help lower blood pressure. Experts say that any lifestyle change can lower blood pressure by an average of 4 to 5 mm Hg systolic (top number) and 2 to 3 mm Hg diastolic (bottom number). Reducing salt intake and making dietary changes can lower blood pressure even further.