5 Things Women Can Do

Approximately 44% of U.S. women have high blood pressure, which is a major risk factor for conditions like heart disease, stroke and dementia. Often, there are no signs and symptoms, and many women who have high blood pressure go undiagnosed. While there are many myths floating around that high blood pressure isn’t a concern for women, it’s important to understand that the condition affects women of all ages and risk goes up during pregnancy and after menopause.

“In women, the risk of hypertension-related heart disease rises sharply after menopause,” says Shamail S. Tariq, M.D. “Keeping blood pressure controlled reduces the risk of stroke, heart attack, heart failure and long-term organ damage.”

While high blood pressure can be scary to think about, you often have more control over your blood pressure than you might realize. There are many different lifestyle factors—from diet to exercise—that are proven to lower blood pressure and reduce the risk of cardiovascular disease. These are important if you’ve recently been diagnosed with high blood pressure and also if your blood pressure is within a healthy range but you want to avoid problems further down the road. 

For better blood pressure, here are five things women can do, according to cardiologists.

1. Track Your Blood Pressure at Home

For anyone with high blood pressure or risk factors for high blood pressure, taking blood pressure readings at home is important. Regular home readings give a more accurate look at blood pressure than you would be able to obtain through a single visit to your doctor. “Tracking at home helps catch problems earlier and shows whether changes in lifestyle or medication are actually working,” says Tiffany Di Pietro, D.O.

A health care provider can help teach you how to take your blood pressure at home and understand what the numbers mean. A blood pressure reading that’s below 120/80 is considered normal. One thing to keep in mind: while home blood pressure readings are very important, they’re not a replacement for seeing your doctor regularly.

2. Exercise Regularly

For better blood pressure, it’s important to make regular exercise a priority. Each week, aim to fit in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise. Find something you enjoy, like walking, cycling, swimming or running. And you’ll also want to do some resistance training. 

“Focus on resistance training and maintaining your lean muscle mass,” says Stephen Kayode Williams, M.D. Research shows that strength training can significantly reduce blood pressure and can be an effective non-drug treatment for hypertension. In one study, the strongest effects on blood pressure were seen in people who did moderate- or vigorous-intensity strength training at least twice each week for eight weeks or more

3. Eat a Healthy Diet

To manage your blood pressure and reduce your risk of a heart attack or stroke, try to stick to a nutritious, well-balanced, heart-healthy diet. “A diet rich in vegetables, fruits, beans, whole grains, nuts and healthy fats like olive oil naturally lowers blood pressure by improving blood vessel function and lowering inflammation,” Di Pietro says. 

It’s also helpful to cut back on sodium and limit ultra-processed foods. Eating too much salt can lead to fluid retention, which increases blood pressure, Tariq explains.

“Restaurant meals, packaged snacks, deli meats and canned soups are packed with salt,” Di Pietro says. “Less sodium helps blood vessels relax and reduces fluid retention, which lowers blood pressure.”

One way of eating that’s often recommended for managing blood pressure is called the DASH (Dietary Approaches to Stop Hypertension) diet. This diet focuses on healthy foods like vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, beans, poultry, nuts and vegetable oils. It limits sodium, red meat and sweets.

4. Get Enough Sleep

Aim to get at least seven hours of quality sleep each night. Poor sleep quality, not getting enough sleep and untreated obstructive sleep apnea have all been linked to higher blood pressure in various studies.,,

“Good sleep helps regulate stress hormones and allows blood vessels to recover,” Di Pietro says. Try to go to bed at the same time every night, limit caffeine in the afternoon, and establish a relaxing evening routine. 

5. Limit Alcohol

Drinking alcohol regularly can increase blood pressure, even in small amounts. Typically, the more alcohol consumed, the more blood pressure rises, research shows. “Heavy drinking can cause significant, sustained increases in blood pressure,” Di Pietro says. 

The American Heart Association and the American College of Cardiology strongly recommend reducing or even eliminating alcohol intake to both prevent and treat hypertension.

Our Expert Take

High blood pressure increases the risk of heart disease, stroke and other serious health issues. It’s a common condition, but it often goes undiagnosed and uncontrolled. There are many different lifestyle factors that may reduce blood pressure levels or help keep them within a healthy range. These include tracking your blood pressure at home, exercising regularly, eating a balanced diet, prioritizing sleep and limiting alcohol. If you’re concerned about high blood pressure, it’s important to speak with a health care professional and follow their guidance.