How Can I Lower My Blood Pressure?

Mary C. Walsh

Exton Pharmacy at Marchwood

Exton, Pennsylvania

February 1, 2023

Many adults have hypertension, which is also known as high blood pressure. There are ways to keep that blood pressure under control.

Lower your salt intake.

First, start by not salting your food during cooking. I salt my food at the table and only after tasting it.

Also avoid hidden salt in processed foods. Be cautious of canned soups and switch to low-sodium versions of the food you eat. Try to cut back on any major offenders, like fast food french fries, potato chips, pretzels, and other snack foods. Don’t deny yourself; just have them less often.


Aim for at least 30 minutes five times a week. You don’t have to do anything fancy. Walking is easy and free.

Lose some weight.

Even a small weight reduction is effective in lowering blood pressure. Making healthier food choices usually means cutting your salt intake as well, so you accomplish two goals at once.

Invest in a blood pressure monitor.

Take your blood pressure once or twice a week just to keep track. Everyone with high blood pressure should own one. They are easy to use, and if you notice things changing, you can make adjustments and keep track
for your doctor.

Take your medicine on time and take it every day.

I’ve been practicing pharmacy for over 30 years. In that time, the biggest problem I’ve noticed with blood pressure control is not taking your medicine daily. Ask your pharmacist to check your profile so we can tell if you are refilling late. See if your pharmacy has an autofill service or offers unit dose packaging (we do, and our customers love it). If not, invest in a daily pill case. You’ll be surprised when you notice you’ve missed a day.

Get enough sleep.

This is an important and often overlooked measure to control your blood pressure. Keep a regular nighttime routine, going to bed and waking up at the same time each day. Avoid caffeine in the evenings.

Finally, laugh often.

Laughter is a great stress reliever, and reducing stress levels helps to keep blood pressure in check.

The views and opinions expressed above are those of the author and do not necessarily represent that of AmerisourceBergen Drug Corporation. The content is for informational purposes only and is not intended to diagnose, prescribe or treat any health condition and should not be used as a substitute for consulting with your health professional.

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